Strength training is a crucial aspect of building muscle and improving physical fitness. However, it is not enough to simply hit the gym and lift weights. Proper nutrition is also essential to support muscle growth and repair. In particular, eating every three hours and focusing on protein as the main food on your plate can have significant benefits for strength training.
Eating every three hours helps to maintain a steady supply of nutrients to the body, preventing muscle breakdown and promoting muscle growth. When you eat, your body breaks down the food into nutrients, which are then absorbed into the bloodstream. These nutrients provide energy for your body to perform its daily functions, including muscle repair and growth. By eating every three hours, you ensure that your body always has a supply of nutrients to support muscle growth and repair.
Protein is particularly important for strength training, as it is the building block of muscle tissue. When you lift weights or engage in other forms of strength training, you create micro-tears in your muscle fibers. To repair these tears and build stronger muscles, your body needs a constant supply of protein. By focusing on protein as the main food on your plate, you provide your body with the raw materials it needs to build muscle.
In addition to its role in muscle growth and repair, protein also has other benefits for strength training. It is satiating, which means that it can help you feel full and satisfied after a meal. This can help to prevent overeating and ensure that you are consuming the right number of calories to support your fitness goals. Protein also has a high thermic effect, which means that it requires more energy to digest than other macronutrients like carbohydrates and fats. This can help to boost your metabolism and burn more calories throughout the day.
When it comes to protein sources, it is important to choose high-quality options that are rich in essential amino acids. These include animal-based sources like meat, poultry, fish, eggs, and dairy products, as well as plant-based sources like beans, lentils, nuts, and seeds. Aim to include protein with every meal and snack, and try to consume a variety of protein sources to ensure that you are getting all the essential amino acids your body needs.
To summarize, eating every three hours and focusing on protein as the main food on your plate can have significant benefits for strength training. By maintaining a steady supply of nutrients and providing your body with the building blocks it needs to build muscle, you can support muscle growth and repair and improve your overall physical fitness. So, if you are looking to maximize your strength training results, be sure to prioritize protein and frequent meals in your diet.
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38. https://doi.org/10.1080/02640414.2011.619204
- Pasiakos, S. M., Lieberman, H. R., & McLellan, T. M. (2015). Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports medicine, 45(8), 1115