Why Is Nutrition Important In Weight Training?

If you've been working out with weights, you have undoubtedly seen some positive changes in the way your body looks and feels. But if burgers and pizza are mainstays of your diet, you may be selling yourself short of your potential. Improving your nutrition can make a huge difference in your performance at the gym and the results you reap from your workouts. Consult your doctor before beginning any new diet.

Sources of Energy Production

Your muscles select their source of contractile fuel based on the type and intensity of demand. In weight training, virtually all muscle contraction relies on glucose, or sugar, which circulates in your bloodstream or is stored in reserve in your muscles and liver as glycogen. While your muscles also recruit fat for contraction, fat is more abundantly used in long-duration, repetitive contraction activities like running or rowing. Your body can break down protein for energy in dire circumstances, but prefers to use it for metabolism and the growth and repair of tissue.

Carbohydrate Consumption and Depletion

Many weight lifters harbor the misconception that a low-carbohydrate diet will net them faster results. The truth is, carbs give you the energy you need to get through your workout. Without them, your performance in the gym will suffer, and so will your results. Select quality carbohydrates that will provide energy when you need it and replenish glycogen after your workout. Whole grains, fruits and vegetable are complex carbohydrates that will best satisfy your carbohydrate needs. To estimate required daily protein grams, multiply your body weight in pounds by three (for men) or two (for women).

The Need for Protein

Amino acids, which are the structural units of protein, are the building blocks for muscle fiber growth and tissue repair. Because weightlifting stresses connective tissue and stimulates muscle hypertrophy, protein is essential for weight training.The recommended daily allowance for protein is 0.8 grams per kilogram of body weight, but the consensus is that athletes and bodybuilders need considerably more. According to the "International Journal of Sport Nutrition and Exercise Metabolism," strength athletes require 1.5 to 2.0g per kg. While some athletes consume more than that, there is evidence that too much protein can be detrimental to health, taking a toll on the kidneys and liver. Quality protein comes from lean, unprocessed animal products or vegan combinationa that make complete proteins.

Healthy Fats

Because subcutaneous fat tends to mask muscle, weightlifters aiming for a "ripped" physique often avoid dietary fat. But unsaturated fats like those found in salmon, olive oil, avocados, seeds, nuts and other plant foods will actually accelerate muscle growth and reduce inflammation, an enemy of muscle definition. Consume fats in moderation, however. One gram of fat has more than twice the calories of one gram of carbohydrates or protein.

The Importance of Hydration

Because muscle tissue is 75-percent water, hydration is essential for weight training. Water enhances muscle structure and function by plumping out muscle cells and promoting a favorable environment for muscular contraction. Water also helps lubricate joints, facilitates digestion and is foundational to blood volume. Adequate blood volume is crucial because blood delivers oxygen and nutrients to the muscle cells and carries away carbon dioxide, lactic acid and other metabolic waste. Dehydration can cause fatigue, lethargy and constipation. To determine your daily water needs, multiply your body weight in pounds by 0.6 ounces. Increase the amount if you are exercising in high humidity or doing a lot of sweat-inducing cardiovascular work.