Weight training involves your body's use of energy to complete a repetition or set of exercises. You must consume the right foods to facilitate a proper energy supply for weight training and for repair after training. Consequently, a low carb diet will interfere with your ability to train and recover properly during the course of a weight training program.
Carbohydrates
The "Journal of the International Society of Sports Nutrition" reports that you should consume a diet that is consumed by 55 to 65 percent carbohydrates if you're regularly participating in moderate to intense weight training. Low carb diets call for significantly less than the recommended minimum for a person regularly participating in strength training. For example, a typical amount for a low carb diet of 20 g of carbohydrates per day equates to 80 calories of carbohydrates, which would constitute only 4.0 percent of a 2,000 calorie per day diet.
Types of Carbs
Since on a low carb diet you won't be eating a lot of carbohydrates, it's important that the ones you do eat are the best to complement your weight training. Carbohydrates that are low on the glycemic index such as whole grains and wheat's are optimal because of the amount of the nutritional value and time it takes to digest versus the rapid digesting high glycemic carbs such as candy and white potatoes.
Protein
Regular weight training participation requires a great deal of protein ingestion and therefore can be used somewhat to replace some of the calories that you lose by not eating a lot of carbohydrates. A typical diet for an active person is at the low end of a range between 50 to 175 g per day as reported by the MayoClinic.com. Whereas a high protein diet that emphasizes a large quantity of protein consumption, you should be closer to the range of 100 to 175 g per day, compared with 28 to 40 g of carbohydrates.
Fat
If you aren't getting your main fuel source from carbohydrates, you must get it from fat ingestion. Fat is energy dense, which means it compacts a lot of calories per gram of food. Fat is equivalent to nine calories per gram, whereas proteins and carbohydrates are equal to four calories per gram. Thus, it doesn't take a lot of extra fat consumption to make up for the restriction of carbohydrates in your diet.
Types of Fat and Proteins
Due to the fact that you will be supplementing a great deal of your calories with extra fat and protein, you must be careful as to where these sources are coming from. MayoClinic.com reports that you should always try and consume unsaturated and polyunsaturated fats such as: avocados, nuts, seeds, cold water fish, olive oil and vegetable oil, whereas your proteins should come from lean high quality sources such as skinless chicken and cold water fish.
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