Ulitimate Guide to Nutrition for Strength Training

Reviewed by

Shifa Fathima

If you’re trying to build up your muscles, strength training is the key. Working out breaks down muscle tissue and causing the tissue to rebuild stronger and bigger during recovery. But, your body can’t create that new muscle tissue out of nothing. Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. So in order to make gains, it is important to know how much you eat and the right nutrients in your body to construct muscle.

What are Muscle Strength Foods?

In order to gain lean muscle, nutrition and physical activity need to go hand in hand. Most of us know that high proteins are the need of the hour, but that alone will not help with your strength training, you also need sufficient amounts of fats and carbohydrates as well. Here are the top foods that can help you in strength training.

Nutrition Foods for Strength Training

1. Greek Yoghurt

Yoghurt is one of the best Strength Building Foods that has a lot of protein which includes whey as well as casein protein. Greek yoghurt, in particular, contains almost double the amount of protein in comparison to that of an ordinary yoghurt. The preferred time to eat this body strength food is either after a strenuous workout or just before hitting the bed.

2. Soya Beans

If you are looking for Vegetarian Food For Muscle Strength, then soybeans is your best bet. Proteins, vitamins K, phosphorous, iron and many more make up this body strength food.

3. Cottage Cheese

Another food that increases strength in your body is cottage cheese which is made from milk. The best thing about cottage cheese is the high protein content and the varied amount of fat content in it. If you are looking for low fat options, then you can choose them for some guilt free snacking.

4. Milk

Definitely, one of the must have Vegetarian Food For Muscle Strength, milk is something that has to any diet menu for the amount of fats, carbs and protein that it possesses. It is one of the easily available body strength foods that you can grab and gulp on the go.


5. Nuts

All nuts are good for strength training as they are low in fat and high in energy. You can choose almonds or peanuts as these are the best foods for both strength and stamina.

6. Eggs

What else can give you more protein than good old egg whites? Eggs have healthy fats in addition to traces of vitamin B and choline to ensure that your body is ready for the strength training activity that you have planned. No wonder eggs are one of the best foods for strength training.


7. Salmon

Salmon is one of the best foods for strength and stamina as it is high in omega-3 fatty acids which is an important nutrient when it comes to muscle health. Salmons also have a good amount of protein and hence need to be a part of Strength Building Foods any day.

8. Chicken Breast

Chicken is definitely one of the must-have foods for strength training. With high levels of protein and traces of B vitamins, chicken breasts are a highly nutritious food that needs to be part of your diet.

9. Tuna

If you think that Tuna only has lots of Vitamin A, then you are in for a surprise. It has lots of protein and B vitamins that are not found in other foods for strength and stamina. Omega-3 fatty acids also help in muscle health which is icing on the cake.


Building muscle requires more than just lifting weights and working out. The truth is that any type of body composition change, like losing fat or gaining muscle, depends as much, if not more so, on diet as it does on a regular workout routine.  The best way to ace this is by talking to your Coach who can help you understand and learn more about macronutrients, calorie intake, and specific foods to choose and to avoid. Muscle gains happen slowly, but by focusing on the right diet, you can hit your strength goals sooner.

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