Weightlifters expend a lot of energy, or calories, during an intense lifting session. It's important that strength-training athletes pay special care to replenishing their bodies of the vitamins and nutrients lost during a workout. Following a well-balanced meal plan rich in protein, carbohydrates and all of the essential vitamins and minerals is usually the best way to ensure steady muscle gains over the long term.
High Protein and Carb Meal Plan
Any athlete that takes part in vigorous physical activity, including weightlifters, requires a healthy portion of both carbohydrates and protein each day to supply their muscles with energy. In addition to eating a well-balanced diet consisting of fruits, vegetables and whole grains, weightlifters should aim to consume the majority of their calories from high-carbohydrate foods, according to Colorado State University. Carbohydrates provide 40 to 50 percent of your body's energy requirements, according to CSU, so a healthy portion of carbs can help to increase your energy expenditure during a workout.
The American Dietetic Association, or ADA, suggests that 10 to 12 percent of total calories come from protein sources, although this figure should be slightly higher for weightlifters. CSU recommends that resistance and strength-training athletes consume as much as 1.6 to 1.7 g of protein per kg of bodyweight. Protein is an amino acid that is the basic building block of muscle tissue, so it's important to get enough of it each day while you're training.
MyPyramid Meal Plan
The U.S. Department of Agriculture developed this free online meal planning tool, which athletes can use to determine their daily caloric needs and types of foods they should be eating. Located at MyPyramid.gov, this comprehensive dieting calculator considers your age, gender, body type and daily physical activity levels when determining your personalized report. The foods recommended by MyPyramid come from the USDA's Dietary Guidelines for Americans -- a scientifically backed, detailed guide on the topics of proper nutrition and healthy living.
MyPyramid primarily recommends vegetables, fruits, whole grains, dairy and meats/protein sources. These are all foods that can help you build muscle as part of a healthy diet and exercise program.
Bodybuilding Diet
Many different approaches exist when it comes to eating like a bodybuilder. Some bodybuilders recommend a well-balanced diet, while others may recommend a high-protein, low-carb approach. Professional bodybuilder and writer at Bodybuilding.com, Dustin Elliott, offers his top five secrets for gaining lean muscle through proper nutrition. First, he states that the body can store up to 400 g of glycogen at any one time, which is the muscle fuel you gain by eating carbohydrates. Elliott says you should not exceed this amount at any one time, especially on non-workout days.
Another important issue is when to eat carbs. Elliot recommends eating the majority of your carbs in the morning at breakfast and 1 to 1 1/2 hours prior to your workout. His third tip is to focus on foods that are low on the glycemic index -- meaning they have a low sugar content -- such as whole wheat bread and oatmeal. Avoid white breads and sugary sodas in a weightlifter's meal plan. Elliot's fourth tip is to not avoid eating healthy fats, such as poly and mono-saturated fats. You can achieve this goal by eating peanut butter, omega-3 fatty acids and vegetable oils. His final tip is to consume an extra 250 to 300 calories per day over what you normally would eat in order to gain lean body mass.
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