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Diet and nutrition during strength training


Below is a detailed explanation of the effective diet and nutrition for muscle training.

the importance of diet


Proper diet is essential to maximizing the benefits of strength training. We take in nutrients necessary for muscle synthesis and repair through meals, and supply energy. Make sure you eat a balanced diet.

necessary nutrients


Nutrients that are particularly important for weight training include:


Protein: An important nutrient for muscle synthesis, available in meats, fish, soy products, dairy products, and eggs. Post-workout protein intake is especially important.


Carbohydrates: Carbohydrate intake before and after training is important as it provides a source of energy. Eat moderate amounts of carbohydrates such as brown rice, bread, and potatoes.


Lipids: Essential lipids are important for healthy cell building and hormone synthesis. Eat healthy fats like nuts, avocados, and olive oil.


Vitamins and Minerals: Adequate vitamins and minerals help repair muscles and maintain immune function. Eat a balanced diet of vegetables, fruits, nuts and seeds.

meal timing


Eating the right food before and after your workout is also important.


Pre-workout: Eat a light meal with protein and carbs to refuel and prepare for your workout.


Post-workout: Eating a protein-rich meal promotes muscle synthesis and repair. The point is to be conscious of the amount of protein intake and take it early.

Meal frequency and balance


The frequency and balance of meals are also important.

Divide your meals into 3 to 5 to 6 meals a day, and support muscle synthesis by eating evenly. Balance your intake of proteins, carbohydrates, fats, vitamins and minerals with each meal.



Here are some specific examples of diet and nutrition that are effective for muscle training. Eat a balanced diet and match your nutrition to your workout. It is also important to customize your meal plan according to your individual physical condition and goals. Let's support effective muscle training while taking necessary nutrients.