Weightlifting on a regular basis requires that you consume a greater number of calories compared to the average person. According to a 2000 survey conducted by the Centers for Disease Control and Prevention, the average intake of adult males in the U.S. is more than 2,400 calories per day, and just over 1,800 calories for adult females. Strenuous resistance training workouts suck a lot of energy from your body and deplete many of the stored nutrients as well. The solution is to eat a higher-calorie diet rich in protein, carbohydrates and healthy fats.
Calories
According to the American College of Sports Medicine (ACSM), the calorie needs of a weightlifter are similar to those of an endurance athlete. Strength-training individuals need to consume 44 to 50 calories per kilogram of body weight each day. To convert your weight from pounds to kilograms, divide it by 2.2. For instance, a 200-lb. male who performs resistance training on a regular basis may need between 4,000 and 4,546 calories per day.
Macronutrients
The three main macronutrients are protein, carbohydrates and fat. All three are important to a weightlifter. The ACSM recommends strength-trained athletes consume 6 to 10 g of carbohydrates per kilogram of body weight each day. It also suggests eating 1.6 to 1.7 g of protein per kilogram of body weight each day. The recommendation for fat intake is between 15 and 25 percent of total daily calories. Healthy sources of fat include vegetable oils, nuts, seeds and fish.
Meals
Weightlifters, like bodybuilders, may benefit from a more frequent meal schedule compared to the traditional three square meals per day. By consuming five to six small meals each day, you can keep your muscles supplied with protein for repairing and preserving muscle tissue and glycogen, which is the human body's primary source of energy. Divide your daily calories equally among each meal. For example, consume five 600-calorie meals spread out equally throughout the day while following a 3,000-calorie diet plan.
Post-Workout
Weightlifters can benefit from a high-protein, high-carbohydrate drink or snack immediately following each workout. According to Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT and president of Sensible Nutrition Inc., ingesting an average of 15 g of protein, or up to 40 g, can help stimulate muscle protein synthesis. This is the process involved in building muscle. She also points out that 1 to 1.2 g of carbohydrates per kilogram of body weight consumed within four hours of each workout can help restore glycogen levels in the body.
References
- Centers for Disease Control and Prevention; Intake of Calories and Selected Nutrients for the United States Population; 1999-2000
- American College of Sports Medicine: Nutrition and Athletic Performance
- National Strength and Conditioning Association; Post-Exercise Nutrition: Recommendations for Resistance and Endurance Training; Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT, Georgiana Mitrus, MS
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