Nutrition plays an important role in increasing muscle size and strength by fueling exercise, promoting recovery, and providing the materials to build up muscle. These processes are mainly influenced by protein and carbohydrate intake. Evidence suggests that a total daily protein intake of 1.6–2.2 grams per kilogram of body weight is ideal for supporting increases in muscle size and strength.[1][1]
Muscle glycogen is the primary fuel source during resistance exercise,[2] and glycogen depletion is associated with muscular fatigue and impaired muscle contraction efficiency,[3] so consuming at least 3–5 grams of carbohydrate per kilogram of body weight per day is recommended to maximize increases in muscle size and strength.[4][5]
Nonetheless, many studies have not found differences in strength gains between higher- and lower-carbohydrate diets.[6] This is likely due to the fact that compared to muscle-gain-oriented workouts, those focused on strength adaptations tend to feature lower volumes and longer rest periods, relying less on carbohydrates for energy.
References
- ^Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)
- ^Lambert CP, Flynn MGFatigue during high-intensity intermittent exercise: application to bodybuilding.Sports Med.(2002)
- ^Jeppe F Vigh-Larsen, Niels Ørtenblad, Lawrence L Spriet, Kristian Overgaard, Magni MohrMuscle Glycogen Metabolism and High-Intensity Exercise Performance: A Narrative ReviewSports Med.(2021 Sep)
- ^Slater G, Phillips SMNutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding.J Sports Sci.(2011)
- ^Iraki J, Fitschen P, Espinar S, Helms ENutrition Recommendations for Bodybuilders in the Off-Season: A Narrative ReviewSports (Basel).(2019 Jun 26)
- ^Henselmans M, Bjørnsen T, Hedderman R, Vårvik FTThe Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review.Nutrients.(2022-Feb-18)