She Strengthens

Fuel Your Fitness Journey: A Personalized Approach to Nutrition

Understanding Your Unique Needs

When it comes to lifting weights, there’s no one-size-fits-all approach to nutrition. Your personal fitness goals, sex, age, fitness level, and health status all play a role in determining what you should eat. According to sports nutritionist Amy Goodson, MS, RD, CSSD, LD, “A 5-foot-7 woman who weighs 155 pounds who wants to gain muscle has to eat differently than a 6-foot-4 man who weighs 300 pounds who wants to lean out.”

Defining Your Goals

To create a sound eating plan, you need to define your fitness goals. Ask yourself:

• Do I want to get bigger?
• Do I want to get stronger?
• Do I want to get bigger AND stronger?
• What am I currently training for?
• What numbers do I want to put up?

Calorie Consumption: The Foundation of Fitness

Regardless of your eating plan, consuming enough calories is crucial. “Calories are what fuel your body, so if you don’t eat enough of them in and out of the gym, you’re going to feel fatigued,” says Goodson. Inadequate calorie consumption can hinder your fitness goals and even lead to muscle loss and nutrient deficiencies.

Determining Your Calorie Needs

The best way to determine your calorie needs is to work with a sports nutritionist who can calculate a personalized number based on your weight, age, sex, health, training schedule, and goals. Alternatively, you can use an app like MyFitnessPal to estimate your calorie needs.

Prioritizing Protein for Muscle Repair

Protein is essential for muscle repair and growth. When you lift weights, you create microscopic tears in your muscles, which are repaired with the aid of amino acids. Consuming protein throughout the day helps ensure efficient muscle repair and growth. Aim for 1.7 to 2 grams of protein per kilogram of body weight, or about 1 gram of protein per pound of body weight.

Not All Protein is Created Equal

Animal-based proteins are complete proteins, containing all nine essential amino acids. Plant-based proteins, on the other hand, may lack one or more of these amino acids. As a plant-based eater, you need to be intentional about combining different protein sources to ensure you’re getting all nine essential amino acids.

Carbohydrates: The Energy Source

Carbohydrates provide energy for your workouts, with 30 to 65 percent of your daily calories coming from carbs. This percentage depends on your goals, training schedule, sex, age, hormones, and health status. Without sufficient carbohydrate stores, your body may resort to using lean muscle mass for energy.

A Balanced Approach

It’s not just about eating a lot to lift big. Calorie levels, protein intake, and carbohydrate storage are all important factors to consider. By working with a fitness or health professional, you can create a personalized meal prep plan that fuels your fitness journey and yields long-term results.