Must Follow the Diet Plan for Weightlifting Training

 

Weight training requires proper nutrition. You may maximize muscle synthesis after an exercise by eating the proper foods at the right times to ensure that you acquire the nutrients you need to perform well after a workout. 

A diet for weightlifting doesn't have to be difficult or expensive. Utilize this advice and recommendations to better fuel your workouts.

 

Basic Nutrition for Weight Lifting

Carbohydrates, protein, and fat are essential macronutrients that you need for energy production, muscular growth, and cellular health. When calories from these fundamental nutrients are consumed in a balanced manner, they assist your body in constructing and maintaining lean tissue while reducing fat.

It is advised that strength-trained athletes ingest 1.2 to 2 grams of protein per kilogram of body weight per day.  Additionally, you should try to consume 5 to 12 grams of carbs per kilogram of body weight each day, with the higher end of that range (8 to 10 grams) being saved for people who train for roughly 12 hours per week. Although there is no precise advice on fat consumption, it is recommended to consume healthy plant-based fats.

But it's also crucial to consider how you fuel your body with these nutrients. Your performance during training or an event can be affected by the timing of your meals. According to certain studies, the right timing can also improve recovery and tissue regeneration, raise muscle synthesis, and even improve your mood.

Making sure you eat enough calories each day is the first step in ensuring that you get the most out of your workouts. It is more difficult to gain muscle if your body is in an energy deficit (you are eating too few calories).

To determine your caloric requirements, utilize a calorie calculator. To obtain a specific amount, you can also get in touch with a trained dietician. Remember that you will need more calories than a typical sedentary person of your size because you are a strength-training athlete.

According to certain research, elite strength athletes need 43 calories daily per kilogram of body weight to maintain weight.

Women often need fewer calories per day than males, who normally need a bit more. However, your unique number will change depending on your size, sex, size of training, frequency of training, and intensity of training. Once you are aware of how many calories you need to consume daily, you can start to develop a diet that works with your training routine.

You should prepare:

During the Activity, Fluids

Pre-activity meals and beverages

Post-activity meals and beverages

To enhance a long endurance training run, swim, or team sport session, you should eat differently than you would for weight training. Exercises lasting two hours or more that involve continuous aerobic activity call for a higher intake of carbohydrates as well as a varied ratio of food and fluids.

Since you're focused on weight training, you'll want to follow guidelines for meal timing that are specifically designed for building muscle.

What to Eat Before Training

Pre-training meals are crucial because it is not advisable to exercise vigorously on an empty stomach. You can get the energy you need to exercise effectively by giving your body some protein and carbohydrates.

You should aim to have a meal between 60 and 90 minutes prior to your workout.

Depending on how well you tolerate food in your stomach while exercising, this advice may change. Some people need to have a meal for three to four hours before exercising.

A sensible pre-workout meal should contain 30-45 grams of protein and carbohydrates and be ingested 60-90 minutes before exercise. Larger people require more grams, whereas smaller people need fewer.

 

Examples of meals include:

One cup of cottage cheese and one huge banana

Three egg whites and one whole egg on top of two slices of whole-wheat toast.

a whole wheat tortilla and a cup of chicken breast, chopped

To balance the meal, don't forget to include some healthy fats like avocado or chia seeds. If you are unable to eat 60 to 90 minutes prior to your workout, prepare a lighter lunch closer to your workout but reduce the amount of protein and carbohydrates you eat.

For instance, consume 20-30 grams of carbs and 10-20 grams of protein each 30–60 minutes prior to your activity. You can have a light snack with 10–20 grams of carbs and protein if you can't eat until 15–30 minutes before your activity.

Your pre-workout meal or snack will not only provide you with the energy you need while exercising, but it will also have an impact on how quickly you recover. According to research, consuming a small amount of protein prior to a weight training exercise aids in protein absorption and muscle regeneration.

Lastly, before your workout session, drink sufficient fluids so that your urine color is a light lemon and not a dark yellow. This signals that you are well-hydrated.

How to Fuel During Training

You don't need to eat while you train, in contrast to endurance athletes. If your workout lasts more than 60 minutes, you should think about a hydration strategy.

According to research, taking a carbohydrate beverage on its own or in combination with protein while engaging in resistance exercise boosts muscle glycogen stores and facilitates your body's more efficient training adaptations.

A sports drink containing 14 fluid ounces (or around 7 percent or 25 grams of carbohydrates) should be consumed every 30 minutes if you want to work out for more than an hour at a moderately high level. You could require a little bit extra fluid, but not much more if it's very hot outside and you perspire a lot.

Hydrating properly will keep blood glucose levels normal and you won't drain your muscle glycogen stores as quickly—enabling you to perform better.

What to Eat After Training

Various people have different ideas regarding when to eat after working exercise. According to several studies, it is best to ingest high-quality protein (such as whey protein isolate) within 30 minutes of exercising in order to enhance muscle regeneration. According to additional studies, the window should remain open for at least 3 hours following activity.

Other research, however, contends that there is no such thing as a magic window of opportunity.

The time of macronutrient consumption is irrelevant as long as daily macronutrient objectives are met.

What does that leave you with then? Try out this refueling technique, but don't stress if you miss the ideal window of 30 minutes.

Consume 50–100 grams of carbohydrates right away after your workout.

Fluids: Try to drink enough fluids in the first hour or so to replace what you've lost plus 50% more to make up for the energy you used during the exercise, especially if you want to work out later that day. Weighing yourself before and after exercise will allow you to calculate the number of fluids lost. You can also monitor the color of your urine to make sure it remains pale yellow.

Protein: Within 30 minutes of your workout, eat 10–20 grams of protein along with some carbohydrates. Less may be suitable for training programs with a lower workload.

A big glass of chocolate milk, which has 8–16 grams of protein and 26–50 grams of carbohydrates, is one of the most well-known and extensively researched post-workout refreshments.

Other suggestions for post-workout snacks are:

Greek yogurt with chia seeds and oats

A tablespoon of peanut butter and one banana

sliced turkey on whole-wheat bread

Also Read: Difference between Plant based DHA and Fish Oil