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Nutrition for Resistance Training

In our last series of blog posts, we discussed how resistance training can help take your weight loss to the next level by increasing lean muscle mass, burning fat, and boosting your basal metabolic rate (BMR). In this blog post, we explore how proper nutrition is essential for making the most out of your resistance workouts, no matter whether your goal is to lose weight or simply stay in shape.

With the Tension Fit Trainer (TFT) resistance band, you can experience all the benefits of cardio and strength training in one 100% portable exercise device. The TFT works by following each curve of your muscle, resulting in a progressively increased resistance output, so you never experience fitness plateaus. The TFT gives you a full-body workout, no matter whether you are working your legs, chest, biceps, triceps, or another muscle group. Say goodbye to “leg day” and say hello to full-body fitness with the TFT!

Why Proper Nutrition Matters

If you’ve made it to this page, then you obviously care about your health. Whether you’re new to exercise or a professional athlete, proper nutrition is essential for maintaining lifelong well-being and making the most out of any exercise routine. An effective nutrition plan includes an adequate amount of calories and macronutrients, depending on the intensity of training and the goals of the individual. Without keeping these factors in check, you will not achieve the results that you desire, and you will increase your risk of heart disease, high blood pressure, diabetes, and more. 


In order to build muscle, your body needs an adequate amount of fuel. If your body is in an energy deficit, meaning you are consuming too few calories, you won’t be getting the most out of your workouts. This is why the first step in devising any nutrition plan is to determine how many calories to consume each day. Generally, men require slightly more calories than women, though this can vary depending on weight, height, age, and activity level. In order to determine how many calories you need to maintain, gain, or lose weight, you can use an online calorie calculator. Once you’ve figured out your magic number, you then might want to use a calorie counting app to keep track of just how many calories you are consuming.


Known as macros for short, macronutrients are the three most essential nutrients in your diet – protein, carbohydrates, and fats. Each plays an important role in helping you fuel up and recover from resistance training workouts. While nutritionists still recommend counting calories as an effective way to optimize workouts and prevent weight gain, many are increasingly arguing for the importance of tracking macronutrients as well.


Protein is one of the most important building blocks of your body. This is especially true when it comes to strength training, since protein helps to repair muscle and tissue. Resistance training stresses your muscles more than usual, increasing your protein requirements. The American College of Sports Medicine recommends eating 1.2 to 2.0 grams per kilogram of body weight if you’re strength training, which equals about 17-28 percent of your total caloric intake. While you can eat more than that, you should try not to go beneath the 1.2g per kg minimum. 

Good sources of plant-based protein include eating more lentils, oats, almonds, beans, peanut butter, sunflower butter, tempeh, and other protein-dense foods. There are also many vegan protein powders available to help increase muscle mass and strength. While protein powders can make excellent additions to any strength training routine, it is important to read the ingredients, as they may contain large amounts of sugar. 


Recently, carbs have gotten a bad rap. Despite popular opinion, however, you don’t have to go running for the hills whenever you encounter a loaf of bread. In fact, carbohydrates are your body’s biggest source of energy, and an essential piece of the strength training puzzle. You need carbs to keep your brain and muscles working, and maintain healthy levels of blood sugar. Nutritionists recommend getting 42-50 percent of your daily calories from carbs, or 6 to 10 grams per kilogram of body weight.

There are two basic kinds of carbohydrates: complex carbohydrates and simple, or refined, carbohydrates. Complex carbs take longer to digest and are a more stable source of energy. Simple carbohydrates, on the other hand, cause a quick increase of energy (often known as a “sugar rush”), which can then lead to a crash and feelings of hunger later. This is why nutritionists often recommend consuming a greater portion of complex carbs than simple carbs if you want to maintain a healthy weight and achieve optimal workouts.

Good sources of complex carbohydrates include whole grains, such as barley, brown rice, quinoa, millet, and oats. They can also be found in many legumes, including lentils, pinto beans, kidney beans, and chickpeas, as well as other starchy vegetables, such as potatoes, squash, corn, and peas. 


While it’s easy to assume that the more fat you eat, the more fat you’ll maintain, this isn’t necessarily true. In fact, caloric intake is a much better determinant of weight gain than fat intake. Your body actually needs fats for proper functioning, as they help you absorb vitamins and store energy. Experts recommend that those on a strength training diet consume 0.50 to 1.0 gram of fat per kilogram of body weight per day. This amount is relatively low because fats contain a higher amount of calories (9 calories per gram) than carbs and protein (4 calories per gram). 

When it comes to fats, however, it is important to remember that not all fats are created equally. Trans fat are the worst types of fats, and most directly linked to heart disease. In order to maintain optimal health, you should try to avoid these types of fat entirely. Common sources of trans fats include cakes, cookies, crackers, margarine, and anything deep-fried. Always check nutrition labels to make sure these trans fats aren’t lurking in seemingly innocent foods.

Monounsaturated and polyunsaturated fats are considered to be the healthiest fats. Whereas trans fats are known to decrease heart health, unsaturated fats can actually help your heart by reducing inflammation of the arteries. Common sources of these healthy fats include certain oils, such as olive oil and peanut oil, as well as avocados, nuts, and even dark chocolate.

In between trans fats and unsaturated fats are saturated fats, perhaps the most common type of fat in the American diet. Virtually all plant-based fats, including nuts, seeds, avocadoes, and olive oil, contain some saturated fat.

For Full-Body Health, Purchase Your TFT Today!

Proper strength training is about more than just working out. It also requires commitment to a healthy lifestyle, including adequate nutrition, sleep, and hydration. In this blog post, we discussed why proper nutrition is essential for making the most out of your workout routines. When you combine a healthy diet with the amazing power of the TFT resistance band, you can achieve the kind of results that will transform your body and mind. Shop now and experience the Tension Fitness difference.


  1. […] In order to sufficiently fuel your body for this exercise, you need to eat well. Contrary to popular belief, the best way to lose weight is not to simply starve yourself. Proper nutrition is essential for keeping you energized and allowing you to achieve peak performance. For some basic nutritional advice, visit the Centers for Disease Prevention and Control (CDC) website or check out our blog post on Nutrition for Resistance Training. […]

  2. AffiliateLabz on February 18, 2020 at 3:45 am

    Great content! Super high-quality! Keep it up! 🙂

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