Introduction
It has been said, that in bodybuilding, powerlifting, strongman and any other weight-training related activity, nutrition is key to an athlete’s success. We have access to similar gyms, and more often than not, we do the same exercises that others do (remember how you always have to wait half-an-hour to use the bench press, and then wait another twenty minutes to use the cable-flye?). So many people bench press, or overhead press, or squat, but many actually do it with an impressive amount of weight?
What sets apart the guys who squat 7-plates from the guys who struggle to squat 3, is simply nutrition. Needless to say, hard training is also an important factor; but without proper nutrition, then all that hardwork and hours spent in the gym will be for naught (why do you think so many people complain of hitting the gym everyday and still hitting plateaus?).
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These few simple tips guran-damn-tees to take your strength to the next level.
1. Frequent Meals
Team Iron Behemoths recommends that everyone eats at least five to seven meals a day (or once every two to three hours). This will keep your body in an anabolic state and help you build more muscle, which translates to more strength.
2. Protein
Protein is the building block of muscle, and the nutrient most revered among the gym-going crowd. Protein helps your body recover from those hellacious workouts and to build more muscle. Team Iron Behemoths recommends that everyone serious about getting stronger take in 1.5 to 2 grams per pound of bodyweight per day in the form of (preferably) animal proteins such as beef, chicken, salmon, tuna, whole eggs, and the like.
3. Carbohydrates
Unlike traditional bodybuilding programmes that advocate consuming little or no carbohydrates, a serious strength athlete will have to take in large amounts of carbohydrates. The reason is simple: carbs give you energy. More energy translates to more impressive poundages being lifted. Team Iron Behemoths recommends 1.5 to 2 grams of carbs per pound of bodyweight per day. Some good sources of carbohydrates include: rice, potatoes, bread, etc.
4. Other Nutrients
Obviously, other nutrients are also important. Team Iron Behemoths recommends that everyone gets enough fibre in their diet – at least one serving of fruits/vegetables per meal (yes, your mum was right after all) – to ensure healthy bowel movement. Team Iron Behemoths also recommends that everyone drink at least 4-litres of fluids per day in order to keep the body healthy and replenish water loss from working out. Water is needed for every single metabolic process, including protein synthesis. So if your training intensity is high, one of the simplest things you can do for your body is to drink more water. Not to mention that some studies have shown that dehydration can lead to a decrease in strength.
Stay tuned for Part II where we will cover all your supplementation needs.
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