What is a Good Diet for Weight Lifting?
When training with weights, even if you are not trying to become the next Mr. Universe you still have to eat correctly in order to get the maximum benefit from your workouts. It is assumed that the reason why you are training with weights is to increase your muscle size as well as your fitness.
Whether you are using weight training for fitness or to specifically gain as much muscle as you can you are more than likely very aware of the fact that any muscle and/or fitness you achieve will not last. They say that you are only as good as your last workout.
But what this means is that your gains, whatever they might be, increased fitness or increased muscle gain is not going to last for more than a few weeks without you training again. But you will certainly not get any results if you do not eat correctly.
Eating correctly is not as complicated as it might sound. You can specifically workout exactly how many calories you need with a simple formula. But more important than the calories, are the quality of these calories as well as the timing of these calories.
In order to get your muscle repaired you need to eat good quality protein with not a lot of fat on it. But protein does not only mean chicken, turkey, fish or meat. You can get very good vegetable proteins like lentils, spinach and many others.
But you surely will also want to take advantage of the benefit of your exercise speeding up your metabolism by eating when your body needs it. If you are able to eat five or six times a day then you will be helping your body to stop storing fat and detoxify yourself in the process.
Your body needs clean burning energy in order to get itself repaired from the hard workouts that you put it through. If you only eat one large meal a day your body starts to realize that your nutrients to keep itself going are only coming once a day and it slows your metabolism down in order to survive.
The reverse is true as you can convince your body that there is plenty food around by eating every few hours throughout the day. Your body starts to realize that it does not need to hold onto any storage because there are always nutrients or fuel coming into the tank whenever it is needed.
You can aid this whole process a great deal by drinking lots of water. The minimum of water should be at least 8 glasses a day in order to stay healthy. Avoid any and all fried foods and you will be eating correctly it is as simple as that.
There are formulas that you can use in order to work out the best way to prepare your meals/snacks ahead of time. Using a system like:
Is a good way to start but choosing your own specific carbohydrates requirements can depend on a number of factors. Below is a brief guide if you would like some guidance on how to separate the amount of carbohydrates that you eat daily:
— Casual activity – 3-4 grams/kilogram/bodyweight/day (divide by 2.2 for pounds)
— 30-60 mins exercise/day – 4-6 gm/kg/bw/day
— 60-90 minutes exercise/day – 5-7 gm/kg/bw/day
— 120 minutes or more/day — 6-9 gm/kg/bw/day.
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