The #1 Most Overlooked Way to Get Stronger
You aren’t what you eat, but what your gut can absorb.
There might be a quick fix for you to get stronger, and no, I’m not talking about steroids. Rather, doubling down on your body’s own digestive processes could be the real key to your strength gains. You see, all that nutritional stuff you’ve been working on to improve your strength means nothing if your gut isn’t functioning properly. That ribeye steak and whey protein shake (or vegan, whatever your preference) you’re trying has to go through the gut before it can become incorporated into muscle.
If you’re someone who’s looking to put on more muscle or general size, you’re going to need calories along with that protein (carbs and fat), which also has to be properly digested before it helps you look bigger in your bathroom mirror. In order to make strength or muscle gains, you also need to be recovering from your exercise sessions. Guess what that requires? Carbs, fats, protein, antioxidants, minerals, and vitamins. How do you obtain those? Proper digestion and absorption.
First Principles
In order to get stronger, you need to be able to create more force, both against gravity and the weight. One of the most important prerequisites to more force production is greater neurological output. Neurological output requires neurotransmitters (NT) and hormones. NTs and hormones are produced via proteins, minerals, and vitamins. Proteins, minerals, and vitamins that can all be obtained through our diet, and literally obtained through our gut.
Once you’ve produced force, you’re likely going to want to produce force again, probably the next day. This is called recovery. Let’s think about the dietary factors that support recovery and performance. If you’re performing multiple exercise bouts on the same day, having carbohydrates and fluids after the first session is crucial to performance in the next session (1). Carbs help with glycogen replenishment, and before the carbs you eat can become stored as glycogen, they must be digested and absorbed from the gut.
Greater absorption of nutrients and protein → higher propensity to recover from exercise → better recovery → more you can lift at full strength.
Using first principles thinking, we would want to ingest carbohydrates that are easily absorbed, or better yet, minimize consumption of carbs that are poorly absorbed. What types of carbs are poorly absorbed? Bring on the FODMAPs. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are by definition poorly absorbed carbohydrates. Because they are poorly absorbed, they tend to cause digestive symptoms such as bloating, constipation, diarrhea, gas, and pain in people with pre-existing digestive woes.
From my clinical experience, the most problematic high FODMAP foods include wheat, onions, garlic, legumes, dairy, and any of the sugar alcohols. Part of the reason people feel better when “going paleo” is due to the lower FODMAP nature of the diet.
Why eat FODMAPs then?
Fiber. Fibers, also by definition are poorly absorbed, and it just so happens that many high FODMAP foods are also high fiber foods. The health benefits of fiber are beyond the scope of this article, but I’m sure many of you are aware that fiber is overall a good idea. The application of the low FODMAP diet requires a lot of planning and critical thinking, which is made even more difficult if you’re trying to construct it for yourself. I always recommend people seek the guidance of a dietitian or a functional medicine practitioner who have experience working with the low FODMAP diet.
First Macronutrients
We know building muscle can help you get stronger, and we know building muscle requires a training stimulus (lifting/resistance exercise) and protein. Let’s discuss the protein side of things. I think it makes perfect sense that we eat the muscle of other animals for protein in order for us to have muscle (Yes, you can still gain muscle even if eating meat isn’t in your practice, it just requires even more planning to make sure you’re getting enough of your essential amino acids).
Same as the carbohydrate story: in order for us to use the protein we eat, we have to digest it and absorb it. Carbs are digested fairly quickly, especially simple carbs such as sugar, white rice, and non-berry fruits. Protein digestion is more complex than it is for carbs. Namely, protein requires an optimal pH of the stomach (<2.0). The pH starts rising as we eat food, partially to help prevent us from overeating. This is why I advise people to consume their protein first during their meals, because the stomach’s pH is at its lowest.
Notice that I didn’t bring up fancy diets, or crazy training programs, or obscure supplements you’d get from a guy behind the gym. Rather, it’s all about optimizing gut health and digestive function. Eating in a relaxed state, eating as much dietary variety as you can handle, eating the right portions, and at the right time, all adds up to improving your digestion, and ultimately your strength gains.
If you’re interested in diving further down the exercise and gut health rabbit hole, check out my FREE PDF: “The CrossFitters Guide to Gut Health.” Even if you’re not a CrossFitter, there’s still plenty of information on gut health strategies for general endurance (running, biking) and strength training (weightlifting, gymnastics).
If you’re interested in finding out more specific ways you can improve your digestive function, head on over to The HIVE Natural Health Center and check out our Functional Medicine page.
As always, Trust in Your Gut.
Disclaimer: The contents of this article are for educational purposes only, and are not intended to diagnose or treat any condition. Do not apply any of the information in this article without first speaking with your doctor.
References
- McCartney D, Desbrow B, Irwin C. Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance. Sports Med. 2018;48(2):379–408. doi:10.1007/s40279–017–0800–5
