Weightlifting Diet Plans

Although proper design and intensity of your workouts is essential for weightlifting success, your nutritional choices play a vital role as well. To get the most out of your weightlifting sessions, you'll need to make sure your diet complements your exercise routine by providing the right nutrients for energy and workout recovery. Before significantly altering your diet, you should consult a medical professional.

Carbohydrates

Although carbohydrates are often eschewed for diets, restricting carbohydrate intake will only impair your weightlifting efforts. MayoClinic.com explains that carbohydrates are your body's main source of fuel, and suggests consuming a diet of at least 50 percent carbohydrates. This will allow your body to store the carbohydrates as glycogen, which your muscles use for fuel during exercise.

Protein

Protein is the primary nutrient involved in muscle building because it contains amino acids, the building blocks of muscle tissue. Krista Scott-Dixon, Ph.D., explains that consuming protein following your workout is vital because it halts the process of protein degradation caused by strenuous exercise. In addition, consuming protein begins the process of protein synthesis, in which your body repairs and builds up muscle tissue.

Fat

Fat is beneficial for weightlifting for several reasons. First, fat is calorie dense, providing nine calories per gram, more than double the four calories per gram provided by carbohydrates. This makes fat a potent energy source. Because you need a calorie surplus to gain muscle, fat's high calorie content is useful. In addition, research from the August 2009 issue of the "Journal of Clinical Endocrinology & Metabolism" indicates that consuming fat and amino acids together may increase insulin levels. Scott-Dixon notes that spikes in insulin help deliver nutrients to muscles.

Calorie Needs

Whether you are trying to lose, gain or maintain weight in conjunction with your weightlifting routine, you'll need to know how many calories you burn per session so you can adjust your diet accordingly. The calorie expenditure information at NutriStrategy explains that the number of calories you burn varies based upon your body weight and your exercise intensity. For example, a light workout might burn 177 calories for a 130-lb. individual but 279 calories for a 205-lb. person. Similarly, a vigorous workout might burn 354 calories for a 130-lb. individual but 558 for a 205-lb. person.

Caffeine

Among the most common dietary supplements used by weightlifters is caffeine. The MassGeneral Hospital for Children explains that caffeine may enhance weightlifting by improving the ability of your muscles to contract. However, the hospital also notes that caffeine may cause upset stomach, increased blood pressure and nervousness, which would detract from your performance.