Fuel to Train
Kevin Pitt – UNLV Dietetic Intern
In the past, strength training activities were mainly performed by young male athletes in the gym but it is in everyone’s interest to maintain their muscles for general health. Studies have now shown that even sedentary senior citizens can significantly increase their strength with an appropriate weight training program.
Part of any training program is providing your body with the right fuels to get the job done. Carbohydrates are used as energy for muscle contraction while proteins are the building blocks for muscle repairs and growth after a workout. There is good evidence that eating a snack containing protein and carbohydrates immediately following strength training exercises is beneficial for muscle growth and refueling.
There are a variety of ways to get these nutrients. Some individuals opt for an energy shake containing some form of protein supplement. For example, whey protein powder is a complete protein containing all the essential amino acid building blocks in proper proportions and is well-absorbed in the body. You don’t need special supplements to meet your needs though. Dairy products such as milk and yogurt are ideal since they are good sources of both carbohydrates and protein. Other good choices would be a 6 inch turkey sub sandwich or a couple slices of cheese pizza. So enjoy your workout and snack!
