Home    Tour    Blog    Exercise Directory    Contact    Sign Up    Log In   

Free Online Personal Trainer - Interactive fitness programs, track your progress and achieve your goals!


    Health Nutrition

    At Fiternet we give you health nutrition advice to help you achieve better eating habits. We have updated blogs and articles bringing you up to date information.

    Nutrition    Nutritional    Nutritional Information    Nutritionist    Food Nutrition   

    Nutritional guidance for Increasing Strength

    Building strength through a strength training program is possible only if you consume enough of the correct calories to repair and rebuild muscle tissue and to give energy for the workout itself.

    Protein is the nutrient that builds muscle, if you are taking part in a strength training program then you must consume more protein than the average person. For a person weighing 200 pound it is advisable that they take on board at least 150 grams of protein a day to build lean muscle mass and increase strength. Protein sources include; eggs, meat, fish, nuts, and whey protein shakes.

    Carbohydrate is also needed for a strength trainer, carbohydrate gives the muscles energy to lift weight and move a mass in explosive bursts. Carbohydrates are stored as glycogen in the muscles, if glycogen levels fall then strength levels fall as there is no fuel to power muscular contractions. Again if you weigh 200 pounds then guidelines suggest that you should consume about 2850 calories a day through carbohydrates. Good sources of carbohydrate are whole grains, pasta, potatoes, rice, bread, bananas.

    A small amount of unsaturated fat is required to remain healthy, about 30% of your daily calorie intake should be from good fats such as Omega 3, 6, and 9 essential fatty acids found in nuts and oily fish.

    It is also important to stay hydrated when taking part in a strength training program, water is lost through exercise so drink water throughout the workout and throughout the day, consuming isotonic sports drinks during exercise can help to stay hydrated.

    Creatine can aid in strength gain and muscular power, this can be taken as a supplement or found in red meat.

    Meal replacement shakes that contain protein and carbohydrates, whey protein shakes and amino acid supplements can also aid in increasing lean muscle mass and strength.


    Sign up now for your FREE account.
    Workout in the Gym or at Home.
    Track your progress and achieve your goals.