When it comes to building muscle strength, it requires a combination of adequate calorie intake and the proper amount of calories from protein, carbohydrates, and fat.
Carbohydrate
Carbohydrate is the predominant energy source for strength training. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone your energy level will drop and you will run out of fuel to power muscle contractions. The recommendation is that 55% of your total calories per day come from carbohydrates. Remember to choose high fiber, complex carbohydrates such as whole wheat pasta, brown rice, and whole wheat bread.
Protein
Protein is the basic building material for muscle tissue, and those who do strength training need more than non-exercisers. However, most strength athletes still overestimate their protein needs. Daily protein recommendations for serious strength athletes are 1.2-1.4 grams/kg per day. (That's about 90 grams of protein/day for the 140-pound athlete.) An ounce of meat offers 8 grams of protein and most dairy foods offer 8 grams of protein per cup.
Fat
After you've met your carbohydrate and protein needs, there is room for fat. Fat is an essential nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total daily calories should come from unsaturated fat.
Sports Drinks
Energy bars and sports drinks may be helpful if exercise lasts longer than 1 hour. Carbohydrate supplements can be useful to help fit adequate carbohydrates into a busy day if you don't have time to eat a meal. Consuming a meal-replacement beverage just after muscle-building exercise is easy to do, but you can do the same thing with a peanut butter sandwich, yogurt and fruit, or other foods. It is important to consume some protein and carbohydrate within the hour after the workout in order to fuel muscle growth and replenish energy stores for your next workout. Be careful with the calories from bars and recovery drinks – it can be easy to eat too many calories after a workout. Choose protein bars with less than 220 calories and a minimum of 10 grams of protein per serving for the best options (see sample label below).
Rebecca
