A Beginners Guide to Fuelling in the Gym

Written by Elle Kelly

It can feel incredibly overwhelming to start anything new, and with so much fitness, nutrition and health advice floating around at this time of year, it can be hard to know where to start and what to trust. If you want to make the most out of your sessions, fuelling yourself with the right nutrition is key and thankfully, we’ve got everything that you need to know to build strength, enhance performance, and optimise your recovery, right here in this article.

Firstly, let’s take a look at the different macronutrients and how they can support your efforts in the gym.

Carbohydrates

What do they do?

Carbohydrates are the body’s preferred source of fuel in general, and they are the primary source of fuel when it comes to exercising too. We can store carbohydrates in our liver and muscles, and stored carbohydrates are known as glycogen. We normally have enough glycogen to last us for ~24 hours, but the rate at which we use glycogen is much higher when exercising and our stores can become depleted during exercise. This usually depends on how fuelled you are going into the session, the duration of your session and the intensity.

What are the different types?

There are different types of carbohydrates, and these are classified based on how easily they can be digested, which is influenced by the number of sugar units that they contain.

  • Simple carbohydrates are carbohydrates with one to two sugar units such as glucose and lactose. Sources of simple carbohydrates include fruit, milk and dairy products, as well as table sugar, sweets and syrups.

  • Complex carbohydrates are made up of 3 or more sugar units, and as the name suggests, these are more complex to digest. Starches and fibre are considered complex carbohydrates and sources of complex carbohydrates include wholegrain bread, pasta, rice, oats, and vegetables.

How much do I need?

Strength training requires sustained strength and power, and there is a reliance on carbohydrates to support this (1), so those who are in the gym regularly will require more carbohydrates.

It is recommended that those who are actively strength training aim for 4-7g of carbohydrates per kg bodyweight per day (2, 3, 4). This would mean that if you weigh 60kg, you should be aiming for between 240g and 420g of carbohydrates. This can be achieved by ensuring each meal has at least 1-2 servings of carbohydrates, and you include a source of carbohydrates in snacks, particularly around your workouts (more on this later).

Fats

What do they do?

Fatty acids are essential for the production and function of hormones, the absorption of nutrients such as vitamins A, D, E and K, and for providing structure to cell membranes and tissues. Fats also provide a source of energy, which is important for supporting energy requirements, which are higher in those who are active.

What are the different types?

Fats can be classified into different groups based on their chemical structure and physical properties. For example, unsaturated fats tend to be liquid at room temperature and saturated fats tend to be solid.

  • Saturated fats are typically found in animal products and diets that are high in saturated fat are associated with an increased risk of heart and circulatory conditions (5, 6), which is why it is recommended that we aim to replace saturated fats within our diet with sources of unsaturated fat (7).

  • Trans fats can occur naturally in food, but the most common type of trans fats within the diet is artificially made during food processing. Similar to saturated fats, trans fats are associated with raising the levels of LDL cholesterol, commonly referred to as “bad” cholesterol, and can reduce the levels of HDL cholesterol, aka the “good” cholesterol, which can increase the risk of cardiovascular disease (8).

  • Unsaturated fats are considered beneficial as they help to improve cholesterol profiles, which can reduce the risk of cardiovascular disease (6, 8). Unsaturated fats are typically found in avocados, nuts and seeds and their oils, such as olive oil and rapeseed oil.

Omega-3 fatty acids are a type of unsaturated fatty acids that are associated with many health benefits including brain and heart health (9, 10). However, they may also be beneficial for supporting recovery from strength training.

A recent study found that omega-3 supplementation reduced muscle stiffness (11), and another study found that omega-3 fatty acids consumed post-exercise resulted in reduced pain 48 hours following exercise (12). So, if you’re new to the gym and struggling with stiffness, getting in some omega-3 fatty acids could help in supporting your recovery.

Oily fish, such as salmon and mackerel, is one of the best sources of omega-3 but you can also get small amounts of it in nuts and seeds, or through a supplement.

How much do I need?

There are no specific recommendations for fat intake for strength training. Whilst fats can be used as fuel for exercise, they cannot be broken down as quickly as carbohydrates, and so for high-intensity exercise (think HIIT, heavy weights etc.), carbohydrates are preferred (13). This doesn’t mean that fats aren’t important though! They play an important role in supporting energy requirements, regulating inflammation, and providing key nutrients like vitamins A and D. Diets too low in dietary fats can have negative impacts on both performance and health (14, 15).

Protein

What does it do?

You have probably heard of how important protein is when you are active, but protein is not only important if you go to the gym or are trying to build muscle. Protein is a nutrient involved in several important functions within the body from being the basis of cells and tissues, involved in the production of certain hormones and enzymes and is also essential for providing structure for our hair, skin and nails.

But, it is true that you will need more protein if you are more active. The body is in a constant state of muscle protein breakdown and repair, but the rate of this increases with exercise (16, 17). Strength training leads to microtears in the muscles, which need to be rebuilt, and having enough protein is key to support this process.

What are the different types?

Protein is made up of amino acids, which are like the building blocks of protein. Different proteins contain different combinations of amino acids. There are 20 amino acids needed for bodily functions, but 9 of these are considered essential. Essential amino acids are the amino acids that we cannot make within our body and so they must be obtained from food.

Protein sources are considered either complete or incomplete depending on the amino acids they contain.

  • Complete protein sources contain all 9 essential amino acids such as meat, dairy and eggs.

  • Incomplete protein sources are usually low or lacking in an essential amino acid, and most plant-based sources of protein fall into this category. There are some exceptions though as soya-based protein sources contain all nine essential amino acids, and if you combine different sources of plant proteins, you can still obtain all of the essential amino acids in your diet.

How much do I need?

The recommended daily intake of protein is 0.75g/kg body weight per day (18) but these requirements are increased for active individuals ranging from 1.4 to 2g (19).

For strength training specifically, it is recommended to aim for the higher end of this range between 1.6-2g/kg per day (20, 21).

Unlike carbohydrates and fats, protein is the one macronutrient that we cannot store in the body, so it is advised to aim to include protein at regular intervals throughout the day (22, 23).

Timing matters

Although overall nutrient and energy intake is of utmost importance, timing your meals right can help to level up your performance and recovery. Timing things right can take experimenting because everyone is unique and lifestyle factors, digestion and preferences will vary. So, use these fundamentals for guidance and don’t be afraid to play around with things to find what works for you. 

Pre-workout nutrition

The purpose of that pre-workout meal is to ensure that your body is prepared for the workout ahead by providing the energy and nutrients required. The emphasis on pre-workout nutrition will depend on a couple of factors such as:

  • Your goals from your training session e.g. are you training for performance or is it leisure? 

  • The type and intensity of the sport

  • The duration of your session

  • How much you have eaten that day

  • Your digestion and preferences

When it comes to pre-workout nutrition, the timing of a meal is important to consider.

If you are eating 2-3 hours before a session, the meal should…

  • Be high in carbohydrates, preferably starchy carbohydrates, like potatoes, rice or pasta, to provide longer-lasting energy

  • Contain a source of protein, to support your overall daily requirements, and some research has shown that including protein before a training session can reduce muscle protein breakdown and improve repair too (24)

  • Contain a moderate amount of fat and fibre, as these can take longer to digest and may cause digestive discomfort during your training session which can impact performance

If you are eating 30 to 60 minutes to training, the meal or snack should…

  • Be rich in carbohydrates, preferably simple carbohydrates, like fruit, rice cakes or jellies for fast-acting energy

  • Contain minimal amounts of fat as this slows down digestion and the release of energy

  • Be low in fibre to prevent digestive issues

Here are some example pre-workout meals and snacks to try…

Post-workout nutrition

The intention behind your nutrition following a training session is to support your body to recover as efficiently as possible, as this will play a crucial role in how you perform in subsequent sessions.

There are 4 ‘R’s’ to recovery; repair, replenishment, rehydration and renourishment.

‘R’ Number 1: repair with protein

To optimise muscle protein synthesis (the process where muscle tissue can be built), studies suggest that around 20-40g of protein is required after a workout (22).  However, the quantity of protein consumed is not only important for muscle repair and growth, but the quality of the protein also plays an important role. This is because specific amino acids are required for stimulating muscle protein synthesis, like leucine.

3-4g of leucine is required to stimulate muscle protein synthesis (25) which can be achieved easily through consuming a serving of protein from animal sources such as yoghurt, whey protein, milk and chicken. For individuals who don’t eat animal products, leucine can be trickier to obtain in the right dosages (but not impossible!). Soy-based foods and some legumes have higher quantities of leucine than other plant proteins, so including foods like tofu, soy protein isolate or black beans in your meals can provide 3-4g of leucine in certain quantities.

‘R’ Number 2: replenish with carbohydrates

During exercise, glycogen stores become depleted, and the degree of this will depend on the intensity of the sport. It is important that this is replenished to be able to support performance in subsequent sessions.

The body’s ability to recreate glycogen is at its peak during the initial few hours following exercise, with the rate of glycogen replenishment occurring at about 150% faster than the normal rate (26).

However, the more depleted the glycogen stores are, the longer it takes to replenish. It's also important to note that certain activities that involve the forced lengthening of active muscle like heavy weight training or hard running, can cause muscle fibre damage which can delay glycogen replenishment as long as a week (27).

‘R’ Number 3: rehydrate with fluid and electrolytes

Depending on how much we sweat, there is a loss of both fluid and electrolytes during training, and it is important to rehydrate after to prevent electrolyte imbalances.

Hydration is important before and during exercise too, and after a workout, you can replace water and sodium by drinking a comfortable amount of water plus having food. For more intense sessions, having a sports drink or taking an electrolyte supplement may be useful to support rehydration.

‘R’ Number 3: renourish with micronutrients

Exercise can cause increased levels of oxidative stress, which produces free radicals, and can cause inflammation which can contribute to impaired muscle repair and thus, performance. Antioxidants are molecules found in fruits and vegetables and can help to protect against free radical damage by neutralising free radicals (28, 29).

Vitamins A, C and E, are all antioxidants, and these can be found mostly in plant foods like fruits and vegetables, nuts and seeds, as well as in dairy and eggs. You can get all the antioxidants you need through a balanced and varied diet, and it is not recommended to take antioxidant supplements, as these can interfere with muscle repair and growth (29).

Here are some examples of meals and snacks that can help to tick these R’s…

The “S” word…supplements

Supplements are intended to supplement a diet, not replace anything, and they are not a magic fix for anything. A helpful way of looking at supplements is to consider them as the “icing on the cake” meaning that if your sleep, nutrition and training aren’t already on point (your cake if you like), a supplement is unlikely to have many notable benefits.

Whether a supplement is required will depend on the context of an individual's diet and lifestyle, and if you are a total newbie to the gym (welcome!), focussing on your nutrition should be the first step.

However, there are some sports supplements that may support you…

#1: Creatine

Creatine is one of the most widely researched sports supplements, and the International Society of Sports Nutrition has concluded that creatine supplementation is the most effective nutritional supplement for increasing high-intensity exercise capacity and muscle mass (30). Creatine has been shown to support exercise recovery, as it can reduce muscle damage (31) and encourage greater glycogen replenishment than just carbohydrates alone (32).

Creatine is a compound made within our body and is found naturally within our muscles. It is considered an amino acid, but it is not used to make protein (33).

Creatine supplementation increases the stores of creatine within the muscles which can help to regenerate energy within our muscles, known as ATP.  Our muscles have a small amount of ATP within them and this is used for explosive movements, such as sprinting, weight-lifting and other high-intensity bouts of exercise. So, supplementing with creatine can help to increase the capacity for these high-intensity movements.

Creatine can be taken in supplement form as a powder or a tablet, and the current recommendations are to take 3-5g of creatine per day (34).

#2: Caffeine

It’s common to see people bringing “pre-workout” powders to the gym or sipping from cans of energy drinks, and this is usually to get a hit of caffeine. Caffeine is certainly not needed, especially if you prioritise your pre-workout nutrition so that you have sufficient energy for your sessions and manage sleep and rest well. Also, some people simply don’t tolerate it well.

However, caffeine can improve alertness and focus and has displayed benefits on performance in both endurance and power sports.

More recent evidence has suggested that caffeine can improve strength too through various mechanisms, such as reducing the perception of pain (35, 36, 37, 38, 39) and improving muscle soreness (40, 41).

If you do choose to supplement with caffeine, it is recommended to take between 3-6mg per kg body weight at least 30 minutes prior to your session (42). For example, an individual who weighs 60kg would aim for 180-360mg of caffeine. For reference, there can be between 70-120 mg of caffeine in a double shot of espresso, and most energy drinks contain ~160mg, with some providing more, so be sure to check the labels.

#3: Protein powder

Protein powders are convenient sources of protein and can help people meet their overall protein requirements, which are higher in those who are more active. However, they are not essential.

There is a common misconception that more protein = more gains, but evidence has shown that intakes above 2g per kg of body weight doesn’t provide significantly higher improvements in strength, performance or muscle building in comparison to amounts between 1.4-2g/kg/body weight  (43), which is the recommended range for those who are active. In fact, a meta-analysis of 49 studies concluded that intakes higher than 1.63g/kg/bw don’t promote greater gains in fat-free mass (44).  So,  chugging protein shake after protein shake is probably not going to magically lead to improved strength or muscle mass.

Ultimately, meeting your protein requirements is important for promoting muscle growth, and repair and thus, enhancing performance. So, if a protein powder helps you to do this, then it certainly should be included in your diet. Protein is generally associated with these benefits, not so much the powder.

You do not need a protein powder, and it is completely possible to meet your protein requirements through a balanced diet (even if you’re veggie or vegan!). However, vegetarians and vegans may wish to include a protein powder as many plant-based protein sources tend to be high in fibre, which can be quite filling.

A note on supplements…

The supplement industry is not tightly regulated, with supplements typically considered “food stuffs” and therefore do not undergo the same checks for safety and efficacy that medicines do. Before purchasing anything, consider if it is really needed and choose supplements with the Informed Sports label, which certifies that the product has been tested and is considered safe for consumption.

Summary

The world of sports nutrition can be a minefield, but it doesn’t have to be overly complicated. You will require a bit more protein and carbohydrates overall but your diet definitely doesn’t have to drastically change. Small adjustments to your current meals and snacks can help you to reach these new requirements. When it comes to timings,  initially it might be a bit of trial and error, but don’t be afraid to experiment and you will find what works for you. 

  • Pre-workout: aim for balanced meals and complex carbohydrates, but the closer the meal is to your workout, stick to an easy-to-digest carbohydrate 

  • Post-workout: make this meal high in protein and carbs, and don’t forget to rehydrate and nourish with fruits and veggies

  • Other meals: Aim to include a source of protein to support muscle growth and repair, complex carbs for energy and fibre, fats for micronutrients and overall health, and micronutrients for vitamins and minerals.

  • Snacks: To help ensure you get enough protein throughout the day, aim for a source of protein within your snacks where possible.

“Strength training requires sustained strength and power, and there is a reliance on carbohydrates to support this (1), so those who are in the gym regularly will require more carbohydrates.”

— Elle Kelly

References

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