Fueling Your Strength Training Workouts
Endurance athletes have special needs when it comes to fueling strength training workouts.
athletes will not last more than one hour, so water is usually adequate during this time.
After strength training, your body will be in a state of both muscle protein breakdown (MPB) and synthesis (MPS). MPB can last up to 24 hours, but usually returns to normal levels by 48 hours. MPS can remain elevated for up to 48 hours or more, so providing your body with high-quality sources of protein on a regular basis following strength training workouts will help your body recover more fully from workout to workout.
Like any training session, you should follow your workout with a high-carbohydrate meal that includes moderate amounts of protein and some fat as well. This combination of nutrients will provide the body with the necessary calories and fuel sources to keep you going in future workouts and to help the body recover as much as possible during training.
1. Swain et al (1994). "Target HR for the development of CV fitness." Medicine & Science in Sports & Exercise, 26(1), 112-116.
Ryan is an Expert Coach with Carmichael Training Systems, Inc. (CTS). He holds a B.S in Exercise Science and an M.S. in Exercise Science & Sports Medicine. Ryan's primary interests lie in the multisport world of triathlons and adventure races. To find out what CTS can do for you, please visit www.trainright.com.