Building muscle: nutrition to maximize bulk and strength adaptations to resistance exercise training

Abstract Several nutritional strategies can optimize muscle bulk and strength adaptations and enhance recovery from heavy training sessions. Adequate energy intake to meet the needs of training and carbohydrate intake sufficient to maintain glycogen stores (>7 g carbohydrate·kg −1 ·day −1 for women; >8 g carbohydrate·kg −1 ·day −1 for men) are important. Dietary protein intake for top sport athletes should include some foods with high …