As a weightlifter, your body needs additional calories to compensate for the energy expended during your workouts, as well as to help increase your muscle mass and aid in your recovery following a tough workout. There are diet plans available for weightlifters, whether you are looking for a vegetarian diet or one that includes meat. However, the first step is to speak to your doctor before trying out a new diet plan.
The Facts
Lifting weights, or performing any type of resistance training, can help to increase your muscle mass over time. As you lift weights, your muscle gets broken down. By consuming foods rich in protein, as well as foods rich in vitamins and minerals, your body repairs broken-down muscle tissue. That is the basic process of how muscles get bigger. Not only will you need to consume slightly more calories than the average person, but you will need to make sure to focus on nutritious calories rather those from sugary foods and drinks.
Calories
Your ideal calorie range will vary depending upon your age, sex, body type and workout schedule and intensity. Professional bodybuilders, for example, will require more calories than amateur weightlifters. The 2005 Dietary Guidelines for Americans recommends that active adult women consume 2,000 to 2,400 calories a day while active adult men need about 2,400 to 3,200 calories each day, depending upon their ages. These figures may vary if you are a serious lifter. Your doctor can help you to pinpoint your daily caloric needs.
Meals
As a weightlifter, you need to keep your energy levels high throughout the day. A hardcore workout can really drain your energy levels otherwise. You can achieve a steady level of energy by increasing your meal frequency to five or six small meals a day. This will help to balance your blood sugar and keep a steady stream of energy to your muscles. For example, a 2,000 calorie plan would consist of five 400 calorie meals equally spaced throughout the day -- eating every two to three hours is ideal.
Foods
In order to increase your muscle mass, you must consume an ample amount of protein each day. Colorado State University, or CSU, recommends 1.6 to 1.7 g of protein per kg, or 2.2 lbs., of body weight. Protein is the building block of muscle tissue, so it's important to get enough of it in your diet. Foods rich in lean protein include fish, chicken, turkey and dairy products. Vegetarians can get protein from soy products, whole grains and legumes. Carbohydrates are also important for energy. CSU recommends consuming about 60 percent to 70 percent of calories from carbohydrate sources such as whole grains, fruits and vegetables. Limit your sugar and salt intake.
Warning
Consuming too much protein will not speed up your muscle gains, and in fact it can lead to health problems such as kidney disease, increased cholesterol, high blood pressure and weight gain, according to the Centers for Disease Control and Prevention. Make sure to eat well-balanced meals full of vitamins and nutrients -- not just protein -- in order to build muscle safely and effectively. Lastly, make sure to consult your doctor regarding your diet plan to be sure that it is planned correctly.
Member Comments