Nutrition for Weight Lifting
If bodybuilding was as easy as just taking supplements, everyone would be ripped. While they are not the building blocks of your weights training diet, the right supplements enhance your regimen. Great gains are actually the result of a lot of hard work, dedication and proper weight training nutrition.
Weight Training Nutrition Basics
The first thing everyone thinks of when talking about nutrition for weight lifting is protein. And it’s true, high-protein foods are essential for gaining muscle. But a complete weight training diet also includes carbohydrates and fats. Every person has different nutritional needs, so tracking these macronutrients in foods will help you create your weight training nutrition plan and map out meals.
When calculating macros, keep these numbers in mind — per gram:
- Protein contains 4 calories
- Carbohydrates contain 4 calories
- Fat contains 9 calories
While it’s tempting to eat less fat to lose weight, you should make sure your weights training diet includes at least 15% healthy fats to keep your hormones balanced and your body working properly.
Now that you know the basics, here are some of the best foods to include as nutrition for weight lifting.
9 Foods to Power Up Your Weights Training Diet Shopping List
Pump up your grocery cart with these nutrient-dense muscle-builders for the best weight training nutrition:
- Eggs – tiny but mighty, eggs are full of protein and essential vitamins and minerals
- Beans/Legumes – nutritional powerhouses that contain both protein and fiber
- Poultry – great source of protein that is low in saturated fat
- Fish – cold water fatty fish, like salmon or tuna, is packed with Omega 3s
- Buckwheat – protein-rich superfood that is a good source of complex carbs and is gluten-free
- Tofu – provides both protein and calcium and is one of the best sources of complete protein for vegetarians and vegans
- Nuts and Seeds – pumpkins seeds, almonds, walnuts and Brazil nuts are the best choices for nutritious snacks
- Sweet Potatoes – boast impressive levels of immune-boosting beta carotene and B6 for improved metabolism
- Oysters – one of the best food sources of zinc for for protein synthesis
Weight Training Nutrition Supplements
Even with the best diet, getting all the nutrients you need while beasting it up on a daily basis can be hard. Start with a fitness multivitamin, then add other supplements based on your training goals. Added to a proper weights training diet, supplements can help you reach your peak physique.
Boost Your Weight Training Diet With Protein Supplements
Protein supplements should be on every bodybuilder’s shopping list. They make getting the proper amount of protein easier so you don’t have to eat constantly. Plus, they digest faster for a quick boost. Whether you use protein supplements as meal replacements or for recovery, they are a useful tool if you don’t have the appetite or time to eat enough protein throughout the day.