Blog / Practical Nutrition Tips That Support Strength Gains During PT Programs
When it comes to building strength or restructuring one's body composition in general, the physical work is non-negotiable. The prescribed training is hard work, but the physical exertion and visible results are a powerful motivator to stay consistent. It also feels rewarding to know your effort is paying off.
When it comes to nutrition, however, the impact is a little less visible. Furthermore, while PT may only last an hour or so, you have to pay attention to your food nearly all day long. Therefore, it is totally understandable why certain eating patterns aren't featured on many personal recovery lists during physical therapy programs.
However, the path to building strength is much faster, safer, and more efficient when good nutrition is also integrated. Here are some practice nutrition tips to help build strength in times of recovery.
High Quality Protein and Carbs Are Vital
Probably the number one question asked of dietitians by people trying to build muscle and strength is "how much protein should I be eating?" As a rule of thumb, up to 1 gram of protein per pound of body weight is a solid recommendation to follow. Some people may be able to get away with eating less, but if you have a very intense training program or are struggling to eat a large amount of calories, then maximizing protein intake is of the utmost importance.
This is because repairing muscle tissue and increasing strength is virtually impossible without protein, considering muscle cells are made from proteins. Furthermore, it's important to get high quality protein, meaning protein that contains all of the essential amino acids.
A protein with essential amino acids (EAAs) is considered "complete" because it contains all the amino acids the body needs. Protein sources that come from animal products like meat, seafood, dairy, and eggs are all complete proteins. While some plant-based foods like soybeans and quinoa are also complete proteins, most vegan sources are not.
Studies show that diets rich in proteins that contain EAAs support strength gains significantly more than diets without them. So, if you don't eat animal products, it could be advised to speak to a registered dietitian to ensure you're getting the nutrients you need from plant products.
Also, eating enough carbohydrates during physical therapy programs is also helpful. Carbs don't directly contribute to muscle growth, but they can slow muscle loss and breakdown. This is important because muscle loss is magnified during times of injury, immobility, or when you eat fewer calories than usual.
So, keeping your muscle mass in the net positive is vital for gaining strength. Finally, carbohydrates are the body's main source of energy. So eating healthy carb snacks like whole grain bread, bananas, or yogurt before a PT session can provide one with the energy needed for better training.
Eat Enough Calories
Speaking of calories, eating enough is also important for building strength. You've probably heard of the insane calorie intake bodybuilders have before competition and there's a reason for it. For those in PT programs, however, this piece is tricky. Many people believe that their physical therapy exercises aren't intense or frequent enough to justify a large amount of food intake. Thus, many people in recovery will choose the understandable tactic of restricting their calories out of fear of gaining fat.
On the contrary, eating too few calories can slow healing, increase the risk of injury/re-injury, and stall gains in strength even if enough protein is being consumed. To state this a different way, even if you are eating an enormous amount of protein, without enough total calories, notable amounts of strength gains won't be seen.
That's because building strength and healing tissue requires a lot of the body's energy. If that energy isn't being provided by calories, then progress can be slowed significantly. General guidelines say most adults should be eating about 2,000 calories per day. However, this recommendation varies by age, gender, and exercise intensity. Personalized calorie needs can be determined by a nutrition professional.
Keep Up with Hydration!
That's right; it's not just the food. Fluid also plays a huge role in not only strength gains, but physical performance in the physical therapy program itself. Even a mild dehydration can make your exercises less efficient and cause early fatigue. In fact, studies show that a loss of as little as 1% of your total body weight from fluid can reduce strength.
This number may not mean much, but to put it in perspective, feelings of thirst start showing up when you've lost 2% of your body weight. So, if you've already started your therapy feeling thirsty, odds are your strength is going to falter. Thus, it's recommended that adults consume about 128 ounces of fluid per day, which comes out to finishing four 32-ounce water bottles throughout the day, not just immediately before your training.
Choose Supplements Mindfully
One should always prioritize food over supplements when it comes to recovery and healing, but also when it comes to generally nourishing the body. Creatine monohydrate is the most researched performance supplement out there.
Not only has its safety been well-established, but it's shown to be reliably effective in boosting strength with daily doses of 3-5 grams. Studies show that creatine is even more effective when combined with HMB. HMB is another strength supplement with the ability to help one build muscle just like creatine.
The key difference is HMB also helps prevent the muscle breakdown that can happen as a result of misuse and injury, two very prominent factors to address during physical therapy programs. Lastly, fish oil or omega-3 supplements contain beneficial antioxidants which have been demonstrated to boost strength and healing by reducing inflammation within muscle cells.
To sum things up, strength cannot be built without proper recovery, and proper recovery cannot occur without adequate nutrition. It goes without saying that the body cannot build anything from nothing - it needs fuel (and the right amount) to grow strength and heal. Granted, proper healing and strength growth takes time. You should expect your progress to be significantly slower without sufficient protein, calories, and hydration, however.
About the Author
Destini Moody, RD, CSSD, LD
Senior Contributor
Destini Moody is a board-certified specialist in sports dietetics who has provided nutrition counseling for athletes at UC Berkeley, the San Francisco Giants, and the NBA. With over 8 years of experience, she specializes in sports supplements, injury recovery, and body composition modifications.