Nutrition is one of the most important components of a strength and conditioning program. During periods of high stress, such as training, the body is actually being broken down. The body responds by adapting to these stresses by rebuilding itself such that it can deal with similar stresses in the future. So, when an athlete subjects his body to stress in the weightroom, the body responds by gradually rebuilding itself stronger and stronger. There are many building blocks the body needs to do this, and this is where nutrition comes into play. Without the proper amount and types of nutrients, the body is unable to adequately cope with the stress it is being subjected to.

There are several areas most athletes can improve with respect to nutrition. The first is the increase of total caloric intake. Intense training requires many more calories than the average person. These calories should be spread over 5-6 meals per day to provide the fuel the body needs to grow. The majority of these calories should come from real foods. Supplements are just that, supplements, and should be used only in addition to a quality diet.

The one exception where a supplement is preferred is immediately after a workout. Following exercise, the body is primed for replenishment of many of the nutrients used during the workout. Supplementing with a liquid meal-replacement or protein shake aids in this replenishment and many athletes find it easier to drink a shake than eat something after strenuous exercise.

Overall, of the 5-6 meals, as many of them as possible should be whole foods. The exact scheduling of the meals will depend on the schedule of the athlete. Meal replacement bars are good between meal snacks and meal replacement and protein shakes can be consumed after a workout and/or immediately before bed.

Hydration is also often overlooked. Studies indicate that water losses of as little as 2% of the athlete's body weight can already impair performance by as much as 45%. It is, therefore, in the best interest of any athlete to ensure that he is well hydrated. Drinking water and other liquids during exercise helps to lower the core temperature of the body, increases blood flow to the skin which promotes sweating, and regulates overall body temperature.