Nutrition for Strength Adaptations

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.