There is so much advice available regarding the right weight lifting training diet, and unfortunately, most of it is off the mark. There is no need to be diplomatic: much of the advice you get regarding weight lifting training regarding the amount of proteins you need, the supplements you should take, and how you should eat is all wrong. Weight training nutrition is a science like all others in the fitness space: it is biochemistry, biology, and physiology and has rules as well as concrete evidence.
In this piece, we will enlighten you with what you need to know about weight lifting training diet. And at the end of the read, you will realize that it is not different from a typical athlete’s diet, apart from a few emphases on meal timing and quantity.
Begin With a Healthy Diet
The general consensus among nutritionists and dieticians is that a healthy diet is crucial for weight lifting training. You are advised to take plenty of vegetables and fruits, nuts, whole grains, beans, and seeds. You also need to reduce your intake of cholesterol, saturated fat, alcohol, and excess of the refined sugars. You also need to take plenty of water.
Weight Training Nutrition
People who train intensively usually have different requirements compared to sedentary individuals since the greater expenditure of energy needs a great food intake. The more one exercises, the more they need to eat in order to sustain their level of activity.
• Weight Loss Nutrition – If you are lifting weights to lose weight, it is important that you create an energy deficit. This means that the amount of energy intake through food should be less than what you expend in exercise and training. AT the same time, a weight loser must strive to hold onto bone and muscle while shedding the excess fat.
• Nutrition for Bodybuilding – If you lift weights for a weight lifting competition, sports, or bodybuilding, you will probably have more focus on gaining muscle and maintaining your low body fat. You will need to increase your calorie intake not by taking an all-protein meal but take more protein than you consume and ensure there is low fat intake.
Cut Down On Fat and Sugar
The ideal weight lifting training diet should be low in fat and sugar while maintaining your usual protein intake. For instance, if your daily protein intake was 1 gram/pound, you will need to keep this intake constant while reducing the excess carbohydrates and fats. You will need to give more attention to added sugar, sweets, and white flour products.
Get Your Carbs Right
You will need to move your carbohydrate quantity down or up as you continue assessing your energy levels and weight. You can modify your carbohydrate intake according to how intensely or often you train.
Get Your Proteins Right
You obviously do not need to take up excessive quantities of protein, in any form whatsoever, in order for you to build muscle or support your weight lifting training. You should not exceed the recommended daily intake of 1 gram/pound of your weight.