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Nutrition For Lifting Weights

Lifting weights is great for building muscle, but it’s really only 1/3 of the task – and you won’t build much muscle by lifting weights if you’re not covering the other two areas as well. Equally important is getting enough rest between your nutrition and exercise.

Ask even a new weightlifter and they’ll tell you all about lifting weights, what reps and sets to use, and what every piece of equipment in the gym is for – but very few will tell you about nutrition and what they should be eating to grow those big muscles they’re so passionately working towards.

Bodybuilders in the 1960s and 1970s ate a healthy, nutritious diet in preparation for their competition season and then ‘bulked’ during the off-season. The idea is to make sure you eat as much as possible, regardless of the quality of the food, in hopes that your body will have all the nutrients it needs at any given time to build maximum muscle. So they put on 30 – 50 pounds of body weight, then eat the extra 20 – 40 pounds of fat contained in their extra mass.

Nowadays, though, it is understood that maximum muscle mass can be built while being lean enough, with little excess body fat during competition. No longer do they eat a lot of pasta and white potatoes, instead they have reduced their carbohydrate intake, increased their protein intake and replaced the simple carbohydrates they used to eat with complex carbohydrates such as steel-cut oats, sweet potatoes (potatoes). Brown rice, etc.

So what should your nutrition look like to lift weights? First you need to know the total number of calories you need and that varies from person to person even if you are lifting weights together. The calories you need are based on your metabolism rather than your gym sessions, so start with what you’re currently eating – after all, your current calorie intake is what got you to your current weight and maintaining it, right?

Start by cutting soda and alcohol out of your routine and replace those calories with protein sources. Carbohydrates and protein have 4 calories per gram, so it’s a direct exchange. Replace your remaining simple carbs with complex carbs – Most of your carbs should come from sources like steel-cut oats, brown rice, and the aforementioned sweet potatoes, as well as vegetables like broccoli, cauliflower, tomatoes, and apples.

Don’t try to reduce your fat intake, make sure they come from healthy choices like fish oil, krill oil, eggs and nuts. It’s important to make sure you’re getting enough omega-3 and omega-6 from your fats in a 2:1 or 3:1 ratio — getting your fats from the sources mentioned goes a long way toward achieving those goals. , but you may want to consider an omega-3 supplement.

At this point you get your carbs and fats from healthy sources and that leaves your protein. A large number of protein sources are readily available. Some of the best are milk, eggs (especially egg whites), salmon, tuna and other fish, chicken, lean red meat, etc. Fortunately there is plenty of variety. Fortunately, you can easily change your diet. Nutritional practices.

You don’t need to count calories and be very careful for a long time – weekly repetition of eating like this will make you practice for a long time and then you will be able to manage your eating habits automatically. But before you ease up, make sure you stick to your new eating patterns so it becomes a habit.

From that point on, your weight lifting nutrition depends on your personal goals. If you want to maintain lean muscle mass while burning body fat, reduce your daily carbohydrate intake by 10%. If you want to build more lean muscle, increase your daily protein intake by 10%. In either case, note the effect it has and adjust your level accordingly. Continue to adjust your nutrition as you go, making small changes and observing the effects. Healthy weight lifting nutrition is really simple, so there’s no reason to let poor nutritional habits sabotage your efforts in the gym!

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