The Essential Weight Training Diet
We have all heard that proper weight training is 80% nutrition. While weight training routines are important, without the right diet you just won’t be getting the most out of it, stunting your results. This is why your weight training diet is the key to your success.
The first important step is to address is where are your calories coming from. Just over half of them should come from carbohydrates, then protein and fats in that order. This averages out to about 2g of carbohydrates per pound of bodyweight and 1g of protein per pound of bodyweight.
Carbohydrates are essential for any weight training diet as they supply your body with necessary sustained energy. The most important type are complex carbohydrates which can be found in:
- Pasta/Spaghetti
- Wholemeal/Wholegrain Breads
- Wholegrain/High fiber Cereals
- Bran/Oats/Muesli
- Brown Rice
- Potatoes/Root vegetables
- Beans/Lentils/Peas
- Corn
Protein is a key ingredient for any serious weight training diet. Protein helps with muscle repair and recovery enabling them to grow bigger and stronger. The main focus should be on consuming complete protein foods which have the essential amino acids the body needs in order to build new muscle. Complete protein foods are:
- Protein Powders
- Turkey
- Chicken
- Lean Beef
- Fish
- Cheese
- Eggs
- Yogurt
- Milk
Fats are obviously what you want to limit with your weight training diet but there are important healthy fats you body needs. These essential fats fall under two categories, monounsaturated and polyunsaturated. These help to maintain healthy skin, hair, regulate body temperature, protect body organs, and promote healthy cell function. They can be obtained through a supplement or these foods:
- Olives
- Avocados
- Nuts
- Seeds
- Fish
- Salmon
The fats you want to avoid are saturated and trans fats. These can lead to health health risks such as, heart disease, weight gain, cancer and diabetes. They are found in fast foods, some packaged foods, cakes, desserts and sweets.
Your main goal with your weight training diet should be to focus on your calorie intake within these 3 areas. Carbohydrates will supply your body with energy, protein will feed your muscles and help them to grow and essential fats maintain proper body function.
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