A second strategy for computing your carbohydrate needs is based on a percentage of total calories. With a diet above 4,000 total calories a day, a lower percentage of calories can be obtained from carbohydrates, as long as you take in at least 500 to 600 grams of carbohydrate. Protein is the basic building material for muscle tissue, and strength trainers need to consume more than the rest of us. To keep your heart healthy, make sure that most of your fat calories are from unsaturated fats. Next on the list of important nutrients is water.
Good hydration is just as essential for strength training as it is for endurance training.
You need to drink even more to replace fluids that are lost during exercise. Make sure you go into your workouts well hydrated by drinking 2 cups of fluid 2 hours before exercise. During exercise, drink 4 to 8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16 ounces of fluids. Replace every pound lost with at least 16 ounces of fluid.