Nutrition for Strength Adaptations

Hermann Zbinden, Alec Avey, Keith Baar

Research output: Chapter in Book/Report/Conference proceedingChapter

Abstract

Nutritional supplements are a $4 billion industry. Much of this money is spent on supplements that are purported to increase muscle mass or strength; however, most of these are not evidence based. Here we describe best practice for nutritional interventions that will increase muscle mass and strength. Specifically, we provide a structured diet that would promote muscle mass and strength gains. The scientific evidence strongly supports leucine-rich protein and creatine monohydrate; there is moderate support for β-alanine and Ω3 polyunsaturated fatty acids and weak support for other interventions. How these interventions work and interact and how to structure them within a daily meal plan are discussed.

Original languageEnglish (US)
Title of host publicationNutrition and Enhanced Sports Performance
Subtitle of host publicationMuscle Building, Endurance, and Strength
PublisherElsevier
Pages345-357
Number of pages13
ISBN (Print)9780128139226
DOIs
StatePublished - Oct 10 2018

Keywords

  • Creatine monohydrate
  • Exercise
  • MTORC1
  • Muscle mass and strength
  • Protein
  • β-Alanine
  • Ω3 fatty acids

ASJC Scopus subject areas

  • Engineering(all)
  • Agricultural and Biological Sciences(all)

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  • Cite this

    Zbinden, H., Avey, A., & Baar, K. (2018). Nutrition for Strength Adaptations. In Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength (pp. 345-357). Elsevier. https://doi.org/10.1016/B978-0-12-813922-6.00029-1