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Nutrition for strength

Gym (women) / Popular

Support performance with protein, energy availability, hydration, and consistent habits.

What coaches agree on

  • Aim for roughly 1 to 1.5 grams of protein per pound of body weight a day to support strength and muscle, with women past 40 pushed toward the higher end since the body grows more resistant to protein's muscle-building effect with age.
  • Spread that protein across the day in meals of about 30 to 40 grams, with smaller snacks of 15 to 20 grams.
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  • Match your total daily calories to your goal: training for strength or muscle means eating at maintenance or in a surplus.

Common mistakes

  • Skipping food before a workout or waiting too long to eat afterward, often on the belief it burns more fat, backfires: the body reads the gap as a shortage, raising stress hormones and, especially in women, breaking down muscle instead of repairing it.
  • Assuming your nutrition is on track without ever measuring it: coaches note people who log every workout in detail often never track their food, so a miscalculated calorie target or a quietly dropped part of the plan goes unnoticed and stalls results.
Nutrition for Powerlifting
Intermediate

Nutrition for Powerlifting

Coach's take: Reasonable advice, a bit light on concrete specifics in this stretch, plus an app plug.

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