Weight training and nutrition
Synonyms in a broader sense
Fitness, muscle building, weight training, bodybuilding
English: strength training
Definition of strength training
In addition to targeted muscle building, strength training is about improving maximum strength, quick strength, but also strength endurance.
The strength training must be built up according to the objective of which type of strength is to be promoted in order to achieve maximum training success.
Weight training and nutrition
As with losing weight / Fat burning Diet also plays a particularly important role in strength training.
Who doesn't be on his diet training adapts, will achieve significantly less success. As already described under the training methods, there are different goals that can be achieved through strength training, and thus the diet must also be adapted to these goals.
The most important role in Strength training plays that protein next to the Carbohydrates.
Lose weight through weight training and diet
Lots of people are with theirs Weight not satisfied and therefore want to lose weight.
Especially in the spring months, the body is made fit for the summer. The question arises again and again whether a Diet change enough or whether it is better with one Strength training to start burning fat.
Weight training makes the body stronger and builds Muscle mass on. In combination with a balanced diet, weight training can help Boost your metabolism and so much more Calories burn. As a result, the body loses fat mass and you lose weight.
The combination of strength training and a change in diet is particularly important because the body receives the signal to burn fat but to retain or build up muscle mass. By training with heavy weights minimal injuries are produced in the muscles, which have to be repaired during the training break. To do this, the body needs to boost its metabolism and put more nutrients into it Musculature transport.
This effect is called the Afterburn effectwhich appears mostly in strength training. With an adapted diet, the body can be more effective at its recreation work.
However, one should also note that although you lose fat, you also build muscle mass. A stagnant weight is therefore not uncommon. Since muscle tissue is heavier than fat tissue, it can happen to the body leaner and more trained will, but one hardly loses weight.
With increased muscle mass, the body's energy requirements increase not only during and after a workout, but also at rest. You need more muscles Nutrients are supplied. It's getting more Calories consumed, which means that you have to consume more calories.
Weight training is one healthy option Lose weight and build muscle mass. In addition to strength training, healthy weight loss also includes a healthy diet. The combination of exercise and a change in diet is particularly effective as fat tissue is broken down and muscle mass is built up. The change in diet includes besides changed Meal times, one reduction of the high fat diet and a light one Increasing the protein-rich diet. This is necessary to build up and take care of the muscles. So you should always make sure that you implement a nutrition plan that is suitable for your training.
To reduce the body's fat mass, you need one negative energy balance. This means that you have to burn more calories through exercise than you consume through food. Because only then does the body begin to get the missing energy from the available reserves (Fatty tissue) pick up. In order to prevent a reduction in muscle mass, the protein intake should be high enough. Carbohydrates are also needed for regeneration and to build up muscle mass. In order to cope with the whole metabolic processes, the supply should also be on Vitamins and Minerals be right. Nutrient-rich foods like Pasta, granola, low-fat dairy products, fish, fruits, vegetables and different nuts and legumes are essential for weight loss in combination with strength training.
Since you can easily miscalculate the calories that are burned, you should inform yourself well.
A fundamental distinction is made between the basic nutrients (carbohydrates, fats and protein) between energy metabolism and building metabolism.
Protein is part of the building metabolism, which means that it is responsible for building muscle. Only when no more carbohydrates are available does the body burn protein to gain energy.
The daily protein requirement is 1g / kg body weight. A man weighing 70 kg therefore needs 70g per day.
With strength training, this requirement increases to up to 2 g / day. 50% of this requirement should be covered by animal and 50% by vegetable products.
Since fat and cholesterol are often also present in protein-containing nutrients, it is advisable to consume protein in the form of dietary supplements, e.g. in the form of shakes or fitness bars, etc.
Since protein is not a direct supplier of energy, it should be taken after and not before training.
Products in which protein is present (share in%):
- Meat (20%)
- Poultry (12-18%)
- Egg (14%)
- Fish (10-16%)
- Cheese (12-30%)
- Quark (8-11%)
- Bread (6-7%)
- Oatmeal (14%)
- Rice (7-8%)
- Rice (7-8%)
- Lentils (23%)
- Beans / peas (22%)
- Nuts (14%)
Also read: Protein powder
In addition to fats, carbohydrates (glucose / sugar) are part of the energy metabolism / operating metabolism. They enable the body to exercise.
- Simple sugars (Monosaccharides) E.g. glucose
- Double sugar (Disaccharides) E.g. Cane sugar
- Polysaccharides (Oligosaccharides) E.g. 3-10 monosaccharides
- Polysaccharides (Polysaccharides) vegetable starch.
The body stores the carbohydrates in the form of polysaccharides (Gykogen). These then have to be converted into simple sugars when exercising. Dextrose is therefore useful for a short-term increase in performance, as it does not have to be converted first.
The daily carbohydrate intake is 4 g per kg. Body weight. Are the Carbohydrate storage however, when filled, it converts them into fats.
Products containing carbohydrates (share in%)
- Pasta (75%)
- wheat flour (76%)
- Potatoes (17%)
- cocoa (43%)
- rice (77%)
For more information about the carbohydrate content of certain foods, see this article "Carbohydrates table'.
Building muscle through strength training and diet
Well-defined muscles and a well-trained body are the goal of many people and you have to train hard for them. A certain diet adapted to the workout can help accelerate and support muscle building.
Nutrition gives our body the energy it needs for all processes and around the clock. If body substance, in this case muscles, is to be built up, more energy must be made available in the long term.
The nutrients that are responsible for building muscle can be divided into macronutrients and micronutrients.
Micronutrients are vitamins and minerals and do not directly provide energy to the body. However, they are required to keep the energy generation processes running.
Macronutrients include protein, carbohydrates, and fat, and they have a huge impact on building muscle.
Both nutrient groups are very important for building muscle and should therefore be included in a balanced, healthy diet.
Proteins play a special role in macronutrients. Among other things, they ensure that cells are built up in the body. This also includes muscle cells that consist almost exclusively of water and proteins. There should be sufficient protein in the diet every day.
A maximum of 2 grams per kilogram of body weight should be consumed per day. But just 1.5 grams are enough to successfully build muscle. More than two grams are not necessary, but they do not damage the muscles either. A distinction is made between the proteins in various valencies. This value indicates how much muscle protein can be formed from a certain amount of dietary protein. It is also important to consume proteins from various sources (vegetable and animal).
What counts is: the higher the value of the protein, the better. Animal protein tends to be more suitable than vegetable protein for building muscle. Sufficient protein should be supplied with every meal. However, the body cannot absorb more than 40 grams of protein per meal, so this value does not have to be exceeded in one meal.
In addition to protein, carbohydrates are the second important nutrient for building muscle. Carbohydrates provide the body and muscles with the necessary energy. If the body receives too few carbohydrates, this can have a negative impact on performance and on the insulin balance.
Insulin is a building hormone and ensures a better supply of nutrients to the muscles. In addition, it promotes the absorption of proteins in the muscle cells and thus supports muscle building to a considerable extent.
Fat is usually thought to have a negative impact on the body and our health. Regardless of this, fat is an important macronutrient for building muscle. Without fat, important body functions are impaired and it ensures a hormone level that influences muscle building. 20 percent of the daily food should therefore be of fatty origin. A distinction is made between saturated and unsaturated fatty acids.
A healthy diet should be high in unsaturated fatty acids, as these are important for building muscle. These unsaturated fatty acids can be found in nuts or olive and rapeseed oil. In order to build muscles successfully over a long period of time, the energy balance should be positive. This means that the amount of calories consumed should exceed the requirement.
In order to take all these aspects into account, it is advisable to create a nutrition plan. This can guarantee an optimal supply of nutrients for muscle building and thus enables perfect strength training. However, a lot of time must be planned for this. This is not always easy to implement in everyday work.
Read more on the topic: Muscle building nutrition plan
Weight training in women
Weight training and healthy eating go hand in hand. As a rule, a balanced diet should contain 50% carbohydrates, 30% protein and 20% fat. For women who do strength training, it generally makes sense to eat a diet rich in protein. With regular strength training, women should also consume between 1.4 and 1.8 grams of protein per kg of body weight per day. Protein intake directly after training is particularly effective, as a breakdown of body protein is preprogrammed at this point.This is used to build up muscles and support regeneration. So that the protein is not broken down from the existing muscles, protein should be added after a workout.
In general, it is difficult to combine proper nutrition with a strength training plan. The training is quickly too hard and / or the selected diet is not optimal, so that the desired results are not achieved. Exact coordination should be made by an expert. However, a diet that is planned in addition to strength training for women should be more protein-rich and with lots of vegetables, salad and fruits.
Before strength training, the body needs the energy it needs for the following load. In addition, the proportion of carbohydrates in the meal before training should be correspondingly high. However, proteins are just as important to support muscle building. Dietary fiber should also be included in the diet. In addition to nutrition, training itself should also be geared towards the requirements and goals of an athlete. The weights should be chosen so that approx. 8-12 repetitions are possible. Weights that are too light create too little stimulus for the muscles and strength training remains ineffective. In addition, women should make sure that all major muscle groups (chest, stomach, back, legs and arms) are adequately trained.
A targeted training plan in combination with a balanced and healthy diet can also contribute to successful strength training for women. In this way, set goals can be achieved even faster.
Read more about this under Weight training for women
Creatine / creatine
At Creatine (Creatine monohydrate, Creatine, English creatine) is an intermediate product of the energy metabolism. Creatine is made in the liver and in the kidney from the amino acids Glycine and arginine. Creatine built up in the muscle strengthens the hypoglycemic insulin effect and thereby increases the absorption of sugar in the muscle.
Creatine becomes A.denosinetripphosphate (= ATP), which supplies the muscle with energy. With an increased level of ATP, the muscle can perform over a longer period of time without - as would normally be the case - over-acidic due to increased lactate levels.
The daily creatine requirement under “normal” exposure is around 2 g / d, with the body synthesizing around half of it itself and the rest having to be taken in through food (see natural sources).
Further information on the topic can be found under our topic: Creatine.
The adaptation through strength training does not take place during training, as many assume, but in the time intervals between the training stimuli. (Principle of Supercompensation).
This Principle of supercompensation states that I am at an exitworth A start my training. My performance drops due to the strain during training. Value B. (E.g. at the end of a chest muscle training I feel weak and could never again perform as I did at the beginning).
Now comes the recovery (regeneration). Due to the stress, the body "noticed" that it could not withstand it and recovers beyond the initial value A. (Value C, One speaks of a increased functional status). The next training stimulus should follow exactly at this point in time.
when and how much regeneration?
How do I know that the Time C (see above) has been reached?
The duration of the regeneration depends on the intensity of the training. Basically, the muscle needs at least 24 hours to regenerate.
If the training stimulus is too strong, it can happen that it takes up to 7 days for complete regeneration.
However, this is also noticeable through severe muscle soreness. In principle, you can train daily, but you should then change the muscle group and make sure that each muscle regenerates for at least one day after training.
Forms of regeneration
One differentiates into one active and passive Regenerations. The active regeneration tries through Sauna, steam bath, massage and Stretching exercises accelerate the recovery of the muscle.
Effect of sauna:
- The body temperature increases by c. 2- 3 ° Celsius and stimulates the metabolism and circulation.
- The general performance increases Relaxation of the muscles
- Generally relaxing
- Purifies the body
- Strengthens the immune system
How often do you go to the sauna?
- It is recommended to take a sauna regularly (2-3 times a week) so that the positive effects of the sauna can be achieved.
Massage effects on the muscles
- The muscles are better supplied with blood through massages, thus promoting the supply of nutrients. Toxic metabolic products (lactic acid / lactate) arising from sport are removed from the muscles more quickly and regeneration is accelerated.
- Further effects:
- Relaxations of the Musculature
- Mental relaxation
- Pain relief
- Purification of the tissue
- Stress relief
Other topics that might be helpful are:
- Nutritional advice
- Strength training
- Weight training and calorie consumption
- Weight training for women
- Strength training in childhood
- Strength training in adolescence
- Functional strength training
- Strength training in old age
- Muscle building
- Carbohydrates after exercise
- personal training
All topics that have been published in the field of sports medicine can be found under: Sports medicine A-Z