If you’re committed to your fitness and weight lifting goals like most weight lifters, then it’s only fitting to take your nutrition seriously, too. Your body is a result of both the foods you consume and the physical training that you do. The foods you eat nourish your body with its needed macronutrients, while giving you energy to sustain you through your exercise routine and create stronger muscles.
Here are some nutritional tips for weight lifters to help you achieve that muscular body you want:
- To give you the needed energy for optimum workout performance, load your body with proteins and carbohydrates. If it’s not possible to reach your nutritional needs through natural food sources, this article gives you a range of effective supplement options.
- Eat your meal 60 to 90 minutes before your workout. However, this recommended time can vary according to how your body can tolerate food in your stomach during training.
- A recommended pre-workout meal for weight lifters must have 30 to 45 grams of protein and carbohydrates. Studies suggest that the exact amount of protein depends on the type of training you do.
When greater amounts of muscle mass are exposed to a stimulus, greater intake of protein is likely required to optimize adaptation.
- Consider the following pre-workout meals:
- One cup chicken breast and two slices of whole wheat bread
- One egg and three egg whites, plus two slices of whole wheat bread
- One cup cottage cheese and a large banana
- Add healthy fats to your meal, such as chia seeds or avocado.
- If you need to eat closer to your training session, consume lesser protein and carbs. A good number is 20 to 30 grams of protein and carbs if you’ll eat 30 to 60 minutes before you work out.
- Aside from giving you energy for training, a pre-workout meal will also help enhance your ability to recover. Consuming a small amount of protein before training encourages muscle building and protein assimilation during the recovery phase.
- Weight lifters should drink enough fluids before training session.
- Weight lifters don’t have to consume food during their workout sessions. However, you should have a hydration plan if your session lasts more than an hour.
- Fitness experts recommend taking a carbohydrate beverage, or in combination with protein, during training.
- For training sessions that last longer than an hour at high intensity, take 14 fluid ounces of sports drink consisting of around 25 grams of carbs every 30 minutes. If you sweat a lot, you may need to drink more, but not too much.
- Proper hydration during training will help maintain blood sugar levels and help you perform better.
- Consume 50 to 100 grams of carbs after the training.
- After the first hour of the session, take enough fluids to help recover what you’ve lost and to make up for the energy you’ll spend after the exercise, especially if you have another session that day.
- You can calculate the weight lost by weighing yourself before and after the training, and make this the basis for the amount of fluid you need to consume.
- After 30 minutes of the session, weight lifters should eat ten to 20 grams of protein and carbohydrates. For lighter training programs, you may consume a lesser quantity.
- Have a large glass of chocolate milk after a training session to give you at least eight grams of protein and 26 grams of carbohydrates.
- Limit your alcohol intake since alcoholic beverages contain high amounts of calories, especially those that contain sugary mixes. The calories that you consume from alcohol are deemed bad for weight lifters since the body is said to burn alcohol first after alcohol intake before it burns other fuel. This means that the calories from the food you consume will be turned to fat faster. Thus, alcohol and weight lifting are a bad combination.
- Drink plenty of water. It’s been said before, but the importance of drinking water can’t be stressed enough, especially for athletes. You should consume around two cups of water two hours before a training session and sip water during the workout. During hot weather, consume more water than you need to keep yourself well-hydrated.
- Avoid consuming foods high in sugar. Sugary drinks contain more sugar than you think. Unfortunately, refined sugar doesn’t add to a food’s nutrition. It’s best to get sugar only from natural foods, such as fruits.
Weight lifting is an excellent way to build strength and have stronger muscles and bones. Tough workouts need the proper fuel, and recovery is enhanced with the right nutrition, too. Using the right training routine and nutritional guidance, you’ll get closer to achieving your goals sooner than you think