Kristen Ziesmer, Sports Dietitian - Eating for Strength - the Do's and Do Not's

Eating for Strength: the Do’s and Do Not’s

How much of an impact does your diet have on your strength?

More than you might think! What you eat has a direct influence on your muscles, and in this video I reveal 3 principles of what you need to eat to best support your strength, no matter what your age or activity level.

Eating for strength applies to everyone; body-builders, endurance athletes, and busy people on the go. But it is especially important as you get older and lose muscle mass at an average of 2% per year when you reach your fifties.

In this video I discuss the 3 main principles of eating for strength, which are:

  1. Eating Enough – Why you need to eat in excess of what you would normally need if you want to build muscle mass, because muscles require calories in order to grow and maintain. Tip: eat to the point of feeling comfortably full, or a little more.
  2. Balancing Carbohydrates and Protein – Since your muscles are made of both protein and carbs, they need both for fuel. Did you know that carbs are “muscle sparing”, which means if you don’t eat enough, your body will use your own muscle mass as a fuel source?  Tip: at every meal eat protein the size of the palm of your hand, and a carb the size of your fist (or both).
  3. Getting Enough Leucine – This amino acid makes up protein and is directly responsible for making muscle. What are the sources? Watch the video to find out how to get this critical amino acid in your diet, for both vegetarians and non-vegetarians, and common foods that do NOT contain it.

After watching this video you’ll have a new appreciation for food to fuel your strength!

Need a strategy for building, or maintaining muscle? Check out my new program The Sustainable Sports Nutrition Academy, which provides a sustainable approach that’s based on science.

Ready to take your performance to the next level but are struggling with following through on your nutrition and training goals? Schedule a free 15-minute consultation, so we can discuss your particular situation and goals!

To get started and learn more, click HERE to schedule your FREE no obligation consultation! I’d love to talk to you and find out more about your goals and show you how I can help you get better at your sport and /or get healthier. Virtual Consultations available in the comfort of your home!

1 thought on “Eating for Strength: the Do’s and Do Not’s”

  1. Absolutely! But this is a fairly new problem. Throughout human history, people didn’t spend a lot of time thinking about what to eat. They knew. Because they followed eating habits formed through childhood. Eating habits they received from their family and that was part of the food culture.

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