Strength training and lifting weights is a great way to build muscle strength, but your diet plays a bigger role says Nandini Reddy
Strength training is an essential part of a good runner’s training schedule. Taking care of your muscles means more than just using weights to build muscle. The one factor that needs attention is your diet. Your diet can play the most critical role in ensuring your muscles are healthy and in a state to support your strenuous running schedules. All foods are not equal so its important to pick the right ones to give your muscles the energy boost they need. There are essential rules to remember while choosing food to build muscle.
The Right Amount of Protein
Protein has the essential nutrients that are required to build muscles and also repair them when they are damaged during training. But you also need to understand that protein needs to be eaten in the right quantity. According to the British Journal of Sports Medicine, consuming 1.6 gms of protein per kilogram of body weight is ideal for building muscle. Lean meats like eggs, fish and white meat are a great way to add muscle. Supplemental protein shakes break down quickly in your body so they are a great after workout booster.
When do you eat Protein?
Muscles break down whenever you run. Right after a workout your body is better equipped to absorb the nutrition from protein. That doesn’t mean you have to consume something immediately after you workout. You have a 2 hour window within which you can have a meal that will help recover the muscles that have been damaged during the run or workout. While post-workout may be an ideal time to replenish your muscle building proteins, pre-workout meals also have a great impact. Eating a protein rich meal a couple of hours before going in for your workout is also very beneficial. But you need to remember that there is a limit on how much you consume. Eating too much protein in one sitting might only create problems rather than give you a bulky frame. Plan out the protein consumption in advance and spread it out through the day.
Its not all meat
Fueling muscle growth and repair doesn’t mean you have to only indulge in eating meat. There are several vegetables that also help and should be included in your diet. Beetroot, oranges, cantaloupe, panneer, spinach, apples, yogurt and milk are great protein additives to your diet. They give you added nutrients and fuel for muscles to repair better.
No Junk Allowed
Junk is the worst kind of food that one can consume. The extra calories in junk will only make you gain weight. They will not help in muscle development. The goal should always be to eat healthy food. If you need to increase calories to make up for the energy requirements from running, don’t add junk. Eat healthy food otherwise muscle growth will not be adequate and might even be retarded because of lack to the correct nutrition.
Fuel for your runs
Carbohydrates are the most important fuel for your runs. Protein cannot provide adequate energy to keep you going the whole day but carbs can. So along with your protein it is important to give your body the right mix of carbohydrates and fats to prevent deficiencies. Sweet potatoes, brown rice and pumpkins are good carbs to eat along with protein. The carbs get stored as glycogen and will fuel the muscles as they work to help you reach the finish line.
Ensure your calorie intake equals your expenditure. If you lead an active lifestyle then your calorie intake will be higher. If you run and workout daily then you need to fuel these as well. So remember that it is important you give you body adequate protein to build muscles and carbs to fuel those muscles as they work.