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PERFORMANCE ENERGY

NUTRITION FOR
STRENGTH
TRAINING

Strength training can come in many forms, from lifting weights to working a physically demanding job. Proper nutrition, including energizing carbohydrates and complete proteins, helps fuel heavy lifting, along with muscle growth and recovery.

Before

2 or more hours since your last meal? Grab a snack. While protein is important for building muscle, carbohydrates are key to pre-workout fueling. Foods with carbs help ensure you’ve got enough energy stored in your muscles (glycogen) to power through a tough workout.

CARBOHYDRATES

Sustain Energy

TIMING

1–2 Hours Before Training

During

Most strength training sessions are less than 90 minutes. That means if you fuel up properly before starting, you probably won’t need anything else while training. Focus on staying hydrated—and having a great workout!

FLUID

Stay Hydrated

TIMING

Drink Throughout Training

After

Post-workout nutrition is a must. Aim for 20 grams of complete protein and additional carbohydrates within 30 minutes of a training session. Complete proteins (like meat, dairy and soy) help repair and build muscles, while carbs are crucial for restoring energy stores.

PROTEIN +
CARBOHYDRATES

Repair & Restore

TIMING

Within 30 Minutes

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“CLIF BARS KEEP ME GOING ON MY TRAINING DAYS BECAUSE THEY HAVE THE INGREDIENTS I NEED TO PERFORM AT MY BEST. I LOVE THE MINT CHOCOLATE CHIP FLAVOR.”

— Megan Rapinoe, professional soccer player and Clif athlete

Check out our Active Nutrition Guide, a science-backed tool designed to help professionals customize nutrition recommendations for active people based on exercise intensity and duration.

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