An adequate energy intake is essential to optimize exercise performance and adaptations — if one maintains an energy-deficient diet during training, muscle loss, impaired recovery, illness, decreased bone mineral density, poor mood, and menstrual dysfunction can occur.[1] Consuming a hypercaloric diet augments resistance-training-induced increases in muscle mass.[2]
Beyond general energy intake, carbohydrate intake is important because it serves as a primary fuel source over a wide range of exercise intensities, and a robust body of evidence demonstrates that matching carbohydrate availability to exercise demands enhances both prolonged endurance exercise and intermittent high-intensity exercise performance.[3] Additionally, dietary protein intake is essential for the synthesis and repair of muscle tissue and is required after exercise to elicit a positive net protein balance.[4]
References
- ^Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RBISSN exercise & sports nutrition review update: research & recommendationsJ Int Soc Sports Nutr.(2018 Aug 1)
- ^Iraki J, Fitschen P, Espinar S, Helms ENutrition Recommendations for Bodybuilders in the Off-Season: A Narrative ReviewSports (Basel).(2019 Jun 26)
- ^Thomas DT, Erdman KA, Burke LMAmerican College of Sports Medicine Joint Position Statement. Nutrition and Athletic PerformanceMed Sci Sports Exerc.(2016 Mar)
- ^Burd NA, Tang JE, Moore DR, Phillips SMExercise training and protein metabolism: influences of contraction, protein intake, and sex-based differencesJ Appl Physiol (1985).(2009 May)