Weightlifting workouts require a large amount of calories to help facilitate workout execution and post-workout recovery. Weightlifting programs require a healthy balance of protein, complex carbohydrates and healthy fats to help with muscle growth. Eating six meals a day during a workout routine can help you get through the toughest of workouts and prevent your hard-earned muscles from breaking down during rest time. Remember that your actual caloric intake will be based on factors such as weight, age and weightlifting goals. Consult your physician or a licensed dietitian prior to engaging in any new dietary program.
Weightlifting
Depending on the goal of your weightlifting plan you'll want to exercise as many muscles as possible to keep muscular balance and prevent imbalance-related injuries. Bodybuilding will require you to work out on most days of the week and lift heavier weights in order to increase strength and size. If your goal is to lose body fat and get lean your weightlifting program should include circuit training, which requires you to blast through one exercise after another in order to keep your heart rate high. A muscle-maintenance routine will require that you hit the weights one to three times a week to keep muscles active and prevent them from breaking down due to inactivity.
Protein
Protein will be the main component of your six-meal plan. Protein is essential for helping your muscles grow and rebuild. When you lift weights you are essentially damaging muscle tissue in the process. The actual growth of muscles occurs during your time at rest -- most often during sleep. Without enough protein your body won't have enough amino acids to repair muscle tissue. You should include one source of protein at each meal. Excellent sources include chicken, lean turkey, fish, low-fat beef and protein shakes. Eating protein more often keeps your protein levels high, promotes muscle hypertrophy and increases strength gains.
Carbohydrates
Carbohydrates work to fuel your weightlifting sessions by giving your body energy in the form of quick and readily available energy. Carbohydrates also provide your muscles with energy in the form of glycogen. After a long workout, glycogen stores need replenishing. You can do this by eating fruits and whole grains before and after a weightlifting session. Try to get one source of carbohydrates at each of your six meals to help keep your energy high and blood sugar level steady. Excellent sources include oatmeal, fruits, vegetables, whole grains and whole-wheat pasta.
Healthy Fats
Healthy fats are important for weightlifting because they provide calories and promote healthy hormone growth and development. Proper hormone release and development is essential for building muscle. Not getting enough healthy fat sources can severely limit the strength and muscle mass gains in your weightlifting program. Get healthy fats from nuts, olive oil, avocados and oils from fish. Peanut, almond or cashew butter sandwiches make a great power snack when combined with fruit and whole-grain bread. Peanut butter also contains protein which can help you meet your daily requirement. If you are strapped for time, power snacks make great meals because they are high in calories and all the vitamins and nutrients you need for weightlifting.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
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