When you are strength training, a healthy diet will allow you to drop any excess weight, improve your cardiovascular fitness, increase the strength in your abdominals and build lean muscle. Many people beginning a strength-training program become confused when trying to figure out what exactly their diet should consist of. By following some basic guidelines, you will be able to get your training regimen off on the right foot.
Learn Your Diet
When you are just starting out with weight training, you will need to learn all you can about your diet. Learn as much as possible about the food you're consuming, including the amounts of calories, fats, carbohydrates and protein. Pocket booklets and online sources include the calories and nutritional information about common foods. Knowing the nutrition of the foods you eat will make planning your meals easy.
Eat at Regular Intervals
To keep your energy up, you have to eat at regular intervals. Most strength trainers consume six small meals a day, including breakfast, lunch, dinner and three snacks. By eating at about three-hour intervals, you will speed up your metabolism, which helps increase muscle mass while reducing fat in your body.
Eat Plenty of Carbohydrates
When you are strength training, you need to rely on carbohydrates to provide you with the fuel that you need. When you eat carbohydrates, your body creates a substance called glycogen, which the muscles use to get through strength-training workouts. Consume approximately 500 g of carbohydrates every day to ensure that your levels of glycogen remain high. Carbohydrate food options include potatoes, grapefruit, pasta, bananas, rice, beans and whole-wheat bread.
Drink Plenty of Water
It is common knowledge that the average person should be drinking eight glasses of water on a daily basis. Since you are on a strength-training program that requires more energy, you should drink more. To ensure that you stay properly hydrated, consume at least 16 oz. of water approximately 90 minutes before your workout. As you are exercising, drink at least 4 oz. every 15 minutes. At the conclusion of your workout, replace any fluids that were lost as the result of your workout by drinking an additional 16 oz. of water.
References
- American Dietetic Association: Eat Right for Resistance Training
- "Weight Training Workouts and Diet Plans That Work"; James Orvis; 2008
- "Cardio Strength Training: Torch Fat, Build Muscle and Get Stronger Faster"; Robert Dos Remedios; 2009
Member Comments