Fuel your Workouts with Good Nutrition
At Tempo, we believe that gaining strength originates from a dedicated training plan and holistic approach to nutrition. This means, your training is supported by your nutritional habits and lifestyle choices. So if you’re looking to Gain Strength or Improve Definition, curating your diet to fuel your workouts will directly influence your progress and help you accomplish your goals. Although no one diet will instantly transform your physique or multiply your energy levels, there are some simple approaches we endorse.
To Gain Strength
When looking to increase muscle mass and gain strength, combine resistance training with intentional nutrient intake. To break it down simply, macronutrients are essential in large quantities to help the body energetically function and regulate with daily activities and demands. There are three macronutrients: proteins, carbohydrates, and fats. Protein serves as a key recovery nutrient, while carbohydrates help energize the body for training sessions, and fats provide calories to support hormone function and satiety. All together, there are general suggestions for dietary distribution of macronutrients.
Recommended by ACSM, athletes looking to support their goals of increasing muscular strength should consume 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 per pound of body weight. For example, a 150 pound athlete would consume 75-120g of protein per day to hit their target goals. To maximize muscle development, prioritize consuming your protein within an hour after exercise. Some examples of high quality protein sources are: lean meats, eggs, soy, legumes, and beans. This will aid in muscle recovery, growth, and development.
Carbohydrates and fats are necessary energy substrates, which directly impact your body’s natural ability to sustain functional movements and quality of life. Carbohydrates metabolize in the body as sugar, which gives us energy for immediate use and is also stored in the body for later utilization. The AMDR (Acceptable Macronutrient Distribution Ranges) for carbohydrates is 45-65% of your daily caloric intake.* Lastly, fats break down as fatty acids - which help form certain structures like our brain, nervous system, and cell walls.The AMDR for fats is 20-35% of total caloric intake. All together, these macronutrients support our bodies natural functions and train for optimal performance as you strive to gain strength both on and off the mat.
To Improve Definition
At Tempo, we believe that a number on a scale is simply a number. When shifting language and intention around exercise, we believe that understanding body composition is a more accurate metric than weight when striving to Improve Definition. Once again, nutrition is an essential component to reaching your fitness goals- as it fuels your workouts, sustains your energy, and nourishes your bodily functions. To enhance muscular definition and tone the body, focusing on the macronutrients involved in bodily functions and processes may help you make more informed dietary choices.
Protein and amino acids are predominantly used to create bodily tissue, aid in recovery and muscle growth, create enzyme and cellular transporters, and maintain fluid balance. Similar to Gaining Strength, when looking to Improve Definition, the AMDR is also 10-35% of calories from protein, 45-65% from CHO, 20-35%.** At Tempo, we recommend a greater emphasis on lean protein and healthy fat intake when you are looking to lean your body out. Once again, these percentages are simply references as a variety of factors influence your macronutrient requirements (age, sex, activity level, goals).
Put it Together
These suggestions serve as a framework; modify according to your preferences, age, activity level, and sex. To ease some of the potential stress of macro counting, there are several calculators and tools available online that may aid in the learning process as you become more familiar with your macronutrient breakdown. As you start to heighten your awareness around your macro consumption, focus on consistency over perfection. Our bodies are uniquely designed and our metabolisms operate independently, so finding your dietary approach and macronutrient breakdown will naturally vary and evolve. If you are looking to change or update your diet, please consult a dietitian or nutritionist to assist you in the process.
When it comes to reaching your goals, we at Tempo want to see you thrive on and off the mat. As you embark on creating new habits or enhancing altering your old, know that we have your back. Start with small changes that you can consistently commit to over time. As you’ll see, partnering nutrition with your training plans will help you see your body composition change over time. And as always, we will see you next time on the mat!
*Precious Nutrition
**National Strength & Conditioning Association
