Nutrition for Strength Adaptations

Hermann Zbinden, Alec Avey, Keith Baar

Research output: Chapter in Book/Report/Conference proceedingChapter


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
Number of pages13
ISBN (Print)9780128139226
StatePublished - Oct 10 2018


  • 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)


Dive into the research topics of 'Nutrition for Strength Adaptations'. Together they form a unique fingerprint.

Cite this