Strength sports are built on two pillars: intelligent training and consistent nutrition. Most lifters spend 100% of their focus on the first and wonder why they are spinning their wheels. Let us fix that.
Calories: The Foundation
To gain strength and muscle, you need a caloric surplus -- roughly 200 to 400 calories above maintenance for a lean bulk. Trying to get dramatically stronger in a prolonged deficit is like trying to build a house with half the bricks. You can maintain strength in a modest deficit, but significant strength gains require adequate fuel.
Protein: The Non-Negotiable
Aim for 1.6 to 2.2g of protein per kilogram of bodyweight daily. For a 90kg lifter, that is 145 to 200g. Distribute it across 4 to 5 meals. The minimum protein per meal needed to trigger muscle protein synthesis is roughly 30 to 40g of quality protein.
Carbohydrates Around Training
Carbohydrates are your primary fuel for high-intensity lifting. Prioritize carbs in the meal before and after training. Rice, oats, sweet potato, and fruit are all excellent choices. Do not fear carbs -- they are not the enemy.
Hydration
Even mild dehydration (2% of bodyweight) measurably reduces strength output. Aim for 3 to 4 litres of water daily for an 80 to 90kg athlete, more on training days or in hot weather. Your urine should be pale yellow -- not clear, not dark.
