Weightlifting Diet

We’re all on a diet, all the time, and everyone’s diet is different. It’s a matter of choosing what you put into your body, and for what reason. Whether you’re looking to gain strength, increase muscle mass, or lose weight, the purpose of a tailored weightlifting diet is to provide your body with the fuel it needs to achieve your goals.

In order to understand how to tailor our diets to meet different needs, we must first be familiar with some basic dietary guidelines. According to FDA guidelines, a general healthy diet should include the following:

Carbohydrates: 50-60% of your daily calories. Complex carbohydrates (think “things that are brown: brown rice, whole grain breads, etc.) are best for long term energy; and they contain good amounts of fiber, vitamins, and minerals. Simple carbs, like sugars, tend to produce the “rush” and “crash” effect: not a very efficient or effective way to get through the day.

Proteins: 15-20% of daily calories. Good sources of lean proteins include poultry, fish, and legumes. Keep in mind that although some is necessary, excess protein is quickly turned to fat.

Fats: 20-35% of daily calories. The recommendation is that most of these fats should be naturally occurring, from foods such as fish, nuts, and vegetable oils. Saturated fats should count for less than 10% of your daily intake.

Water: Essential to every diet, it becomes even more important for those of us engaging in physical activity. Personal needs vary, but a minimum of 2 liters (about 7 glasses) of water per day is a good starting point. Drink plenty of water before, after, and during your workout to ward off dehydration.

Weightlifting Diet: Overall Strength Gain

Whether you’re starting a weight training routine, or increasing the intensity of your current one, make sure you’re getting enough carbohydrates. They’ll provide you with the lasting energy to get the most out of your cardio and weightlifting routines.

Stay hydrated. Dehydration can contribute to early fatigue, reducing the intensity and effectiveness of your strength training workout.

Weightlifting Diet: Gaining Muscle Mass

In addition to the guidelines listed above, there are 2 keys diet factors that promote muscle mass increase:
1) Eat more protein: Since lean muscle tissue is made of protein, the more you take in through your diet, the more your body has available to work with. Increasing your protein intake to about 40% of your daily calories is a good guideline for increasing muscle mass. This will give your body the raw materials it needs to build new muscle tissue. The physical results will depend on your work in the gym.
2) Eat more (period). Weight management is based around the relatively simple ratio of calories in to calories out. If you’re trying to put on weight, you need to increase your overall daily caloric intake. Therefore, consuming a higher percentage of protein doesn’t necessarily mean consuming less of anything else, because you’ll be taking in more calories overall. Increasing certain types of foods in the right proportions will better equip you to successfully build muscle.