Nutrition & Supplementation for Maximum Strength Gains
By Marie Spano, MS, RD
Today’s Dietitian
Vol. 8 No. 3 P. 42

Athletes looking to beef up their physique must understand the importance of nutrient intake. After all, knowledge is power.

Strength athletes, or those simply looking to put on mass or get stronger to perform better, must pay as close attention to their diet as they do their training regimen. Maximum gains can only be reached by planning ahead, consuming adequate calories, meeting your micronutrient needs, and supplementing with some beneficial ergogenic aids.

Food First
Open any “muscle-head” magazine and you will see a plethora of supplements advertised. Those looking to gain an edge often turn to the “next greatest breakthrough” in hopes of perfecting their physique and/or increasing their strength to help them perform better in their chosen sport. Though there are ergogenic aids backed by science, dietary intake should always be an athlete’s first consideration. Without a proper diet, athletes can pop all the pills they can afford and still not come close to reaching their true potential.

Calories
Athletes who wants to gain muscle mass and strength must be in a state of positive energy balance to stimulate muscle growth.1 The easiest and least costly way to estimate daily caloric needs to maintain current body weight is to use the Harris Benedict equation multiplied by an activity factor, and then monitor athletes’ daily intake and any changes in body weight and composition.

Males: REE (resting energy expenditure) [calories per day] = 66.5 + (13.75 x weight in kilograms) + (5.0 x height in centimeters) – (6.78 x age in years)

Females: REE (calories per day) = 655 + (9.56 x weight in kilograms) + (1.85 x height in centimeters) – (4.68 x age in years)

• Weight in kilograms = weight in pounds/2.2

• Height in centimeters = height in inches/2.54

Daily Calorie Needs:
• Little to no strenuous activity = REE x 1.6 to 1.7

• Moderately active = REE x 1.8 to 1.9

• Strenuous activity (30 to 60 minutes four to five times per week) = REE x 2.1 to 2.4

After energy requirements are determined, approximately 300 to 500 calories should be added daily to gain roughly 1 pound of muscle per week.2 Athletes who require several thousand calories daily may find that keeping up with their calorie needs is an arduous task. Adding calorie-dense foods, including meal replacement powders (MRPs) [not whipped into a shake, which may provide too much volume], and eating several times per day can help.

Macronutrients
In general, the macronutrient composition of a strength athlete’s diet is not much different than the general Dietary Guidelines for Americans. Experts typically recommend anywhere from 12% to 20% protein, 50% to 60% carbohydrate, and 25% to 30% fat. These ranges can be manipulated for individual athletes based on their training regimen (does it only include weight lifting or is aerobic exercise included?), how often they work out, and whether they need to lose body fat in addition to gaining strength. For bodybuilders and fitness competitors, weeks before a show they will typically decrease calorie intake and may benefit from eating up to 30% protein to maintain lean mass while consuming a hypocaloric diet.1 The diet plan for athletes looking to gain strength should be individually tailored to meet their needs.

Macronutrient composition and timing of protein, carbohydrate, and fat intake can affect hormonal responses, which may in turn affect strength gains (though more research needs to be conducted). However, it is vital to convey to the athlete the importance of each particular macronutrient.

Protein
Adequate dietary protein is essential for tissue growth and maintenance. Protein requirements for maximum strength gains should be examined as an overall percentage of caloric intake and also in grams per kilogram of body weight. There is controversy among professionals regarding optimal protein intakes to support muscle mass gains. Though most agree that adding mass requires additional protein, several studies have shown that consistent strength training leads to increased efficiency of protein use and protein in excess of dietary needs provides no additional benefit.3 In general, the literature supports recommendations of 1.4 to 2 grams per kilograms per day.4,5

The type of protein consumed and timing of consumption are both equally as important as the overall amount consumed. In a study examining the effects of milk vs. soy protein on muscle protein synthesis and muscle protein breakdown, scientists found that even when diets are balanced for total calorie intake and protein intake, milk protein was more effective than soy in stimulating amino acid update and subsequent net protein deposition in skeletal muscle post-resistance training.6

Whey and casein proteins (both found in dairy products) are very popular among bodybuilders—and for good reason. Whey protein/whey protein isolates are known as “fast” proteins based on their speed of absorption from the gut. In contrast, casein is a “slow” protein. Research indicates that postprandial protein synthesis is stimulated to a greater extent with whey protein (68%) vs. casein (31%).7 In a study comparing casein and whey protein and muscle anabolism after resistance exercise, healthy volunteers were given equal amounts of either whey (9), casein (7), or placebo (7) one hour after performing leg extensions. Peak leucine net balance over time was greater for the whey protein group vs. the casein group, yet amino acid update and muscle protein net balance were similar in both groups.8

What does this mean for individuals who want to increase their size? Until additional research can elucidate the effects of different types of protein ingested at varying times before and after resistance training, current research supports using a mix of proteins.

Carbohydrate
Manipulating one’s carbohydrate intake can dramatically affect body composition—just look at any bodybuilder/figure athlete months before a competition until the day of competition. As these athletes cut carbohydrate intake, they lose body fat and the “ripped” look they require on stage starts to form. During the period athletes are looking to gain muscle mass/strength, it is not only unnecessary to restrict carbohydrate intake, but a reduced-carbohydrate diet could negatively impact muscle glycogen stores, thereby impairing the ability to exercise for extended and/or frequent training sessions.9 Adequate carbohydrate intake is essential for resistance exercise and should primarily come from low glycemic index carbohydrates.10

Fat
Fat plays a crucial role in our diets. In addition to the role it plays in membrane structure, cholesterol transport, blood clotting, and the absorption and transport of fat-soluble vitamins, fat is crucial for hormone production. In fact, several research articles have concluded that a low-fat diet can decrease androgen levels, especially during a prolonged strength training program.11,12 However, a high-fat diet, or even high-fat meal, isn’t recommended due to decreases in postprandial testosterone levels.13

In a study examining the effect of dietary fat and the ratio of polyunsaturated to saturated fatty acids (P/S ratio) on serum sex hormones, researchers placed 30 men previously on a 40% fat diet with a P/S ratio of 0.15 on an isocaloric 25% fat diet higher in polyunsaturated fat (P/S ratio 1.22) for six weeks. Six weeks on the low-fat diet with a greater percentage of fat coming from polyunsaturated fatty acids led to a significant decrease in serum testosterone, androstenedione, and free testosterone.14 Additional studies examining the effects of a low-fat diet on androgen levels have found similar results—decreasing dietary fat, even while keeping calorie intake the same, leads to significant decreases in several androgens.15 Even very–low-fat meals seem to decrease androgens postprandially.16

Nutrient Timing
In addition to the overall amount of macronutrients consumed, the timing of intake is important. In a study examining the effects of macronutrient intake on glycogen resynthesis, 10 healthy young men were given isocaloric drinks of either carbohydrate (1 gram per kilogram body weight), carbohydrate/protein/fat (66%, 23%, 11%), or placebo immediately after a whole-body strength training workout and again one hour postexercise. The mixed drink and carbohydrate drink both resulted in a significant increase in glycogen resynthesis, plasma insulin, and glucose compared with the placebo, indicating how important it is to take in adequate calories post-resistance training.17

In a similar study, researchers investigated the effects of postexercise consumption of a supplement containing whey, amino acids, and creatine to an isocaloric carbohydrate-only supplement and gains in fat-free mass during a strength training program. In a double-blind, randomized design, 41 males (mean age 22.2) were divided into the carbohydrate (20) and supplement (21) groups and each participated in a 10-week periodized strength training program. Thirty-three subjects completed the study: 15 in the control group and 18 in the supplement group. There were no significant differences in fat-free mass, strength gains, or anaerobic power or capacity between the groups. However, there was a trend toward a greater increase in fat-free mass in the supplemented group.18

Though the aforementioned studies would lead us to believe the overall calorie intake and grams of carbohydrate consumed are the most important variables for rapid recovery and potential increases in anabolic hormone production, other recent studies indicate that a mix of carbohydrate and protein is actually preferable to carbohydrate alone postexercise. In fact, such studies indicate that consuming a mix of protein and carbohydrate immediately before and after resistance training may increase protein synthesis and reduce degradation.19-21 After a weight training session, it is recommended that 1.2 grams of high glycemic index carbohydrate per kilograms per hour be ingested approximately every 30 minutes for the first few hours.1 Over time, does consumption of a mix of both carbohydrate and protein postexercise result in greater gains in strength, or is carbohydrate intake alone enough to maximize strength gains? Though science hasn’t answered this question yet, theoretically, an increase in anabolic hormones and glycogen resynthesis should result in greater gains in the weight room.

Supplements
In an effort to increase size, mass, and strength, some individuals will pop any pill or powder endorsed by professional bodybuilders. Not only is this not the best tactic to use, but their money could be better spent hiring a professional to weed through the supplement maze for them and make sound recommendations. What are the best supplements for strength gains? Strength and conditioning coach, former Olympic soccer player, and aspiring Olympic weightlifter Staci Wilson, CSCS, USAW, CISSN, USSF-C, uses creatine monohydrate, beta-alanine, and recovery drinks both personally and for her athletes. Wilson believes creatine is still one of the best supplements available for the athlete looking to get the most out of hard intervals or intense workouts. Of beta-alanine, she says, “[It] helps me push the limits in my anaerobic training—sprints and agility—plus I feel great during my Olympic weightlifting routines. However, it does have a flushing effect that users might be warned of.”

Creatine
Ever since its introduction into the marketplace, no supplement has come close to matching creatine’s effect on strength gains. How does it work? Activities lasting less than 30 seconds depend on muscle stores of adenosine triphosphate and phosphocreatine, which is used to rephosphorylate adenosine diphosphate (ADP) to ATP. When phosphocreatine stores are low, ATP is not resynthesized quickly enough to keep up with the demand created by short, repeated bouts of high-intensity exercise. Increased ability to do work can lead to greater gains. In fact, creatine supplementation has been shown to increase strength, fat-free mass, and performance in high-intensity tasks such as sprinting and powerlifting.

The most common recommended regimen of creatine supplementation involves a loading phase of 20 grams per day for five to seven days followed by a maintenance phase of 3 to 5 grams per day.22 Most athletes use creatine in a cycle, taking it during their off-season when weight training is increased and stopping during the season. In a review of more than 500 published studies, Richard B. Kreider, PhD, of Baylor University, found that this typical regimen of short-term creatine supplementation led to an increase in total creatine content of 10% to 30% and increased phosphocreatine stores by 10% to 40%. Additionally, short-term creatine supplementation was found to improve maximal power/strength by 5% to 15%, work performed during sets of maximal effort muscle contractions by 5% to 15%, single-effort sprint performance by 1% to 5%, and work performed during repetitive sprint performance by 5% to 15%. Approximately 70% of the 300 studies examining the ergogenic effect of creatine showed statistically significant results and some of the other 30% reported nonsignificant performance gains.23

A review of the literature suggests that not only is creatine supplementation safe, but also reports of muscle cramping and gastrointestinal distress are anecdotal and not found in the literature (though no studies have examined long-term, continuous use of creatine).24

HMB
Beta-hydroxy beta-methylbutyrate (HMB), a metabolite of the essential amino acid leucine, may decrease protein breakdown, thereby acting as an anticatabolic supplement. In a review of several dietary supplements touted as being able to increase strength and lean mass in conjunction with resistance exercise, Nissen and Sharp examined peer-reviewed studies published between 1967 and 2001. They found that only creatine and HMB had data to support their use. Of the nine studies qualifying for analysis, each included HMB supplementation of 3 grams per day and resulted in a net lean mass gain of 0.28% per week and strength gain of 1.4% per week.25 A more recent study shows that HMB may blunt muscle breakdown and a few other studies show it has no effect on increases in strength.26-28

Beta-alanine
Beta-alanine is a nonessential amino acid that is necessary for carnosine synthesis. Carnosine works as a buffer attenuating the acidity produced by H+ ions during intense exercise, thereby delaying fatigue and allowing the athlete to work harder for a longer period of time.29 Though beta-alanine may have potential, there is a paucity of data on its effects as a buffer. Why not just supplement with carnosine? Once it enters the body, carnosine is hydrolyzed in the small intestine and doesn’t increase plasma carnosine levels.30,31 However, beta-alanine supplementation does increase carnosine levels in the body.32 Though it is too early to determine whether beta-alanine can help, look for future research on this supplement.

Individuals looking to increase their lean body mass and make their resistance training regimen as effective as possible should always be encouraged to take a close look at their diet and tweak it as necessary. Dietary supplements, especially calorie boosters, MRPs, and protein-carbohydrate recovery drinks, should be used as necessary to augment one’s regular diet. In addition, both creatine and HMB are supported by the literature for strength gains. Though more research is needed on beta-alanine and other potential buffers, look for this as another supplement that may prove to be beneficial for those hitting the weight room.

— Marie Spano, MS, RD, is an exercise physiologist; vice president of the International Society of Sports Nutrition (ISSN); spokesperson for the Tea Council of the USA and the ISSN; and a freelance writer, consultant, and speaker in the nutrition, fitness, and health industries.

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References
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21. Thyfault JP, Carper MJ, Richmond SR, et al. Effects of liquid carbohydrate ingestion on markers of anabolism following high-intensity resistance exercise. J Strength Cond Res. 2004;18(1):174-179.

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32. Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet J Suppl. 1999;30:499-504.