Starting a weight-training regimen isn’t always easy. Weightlifters may think lifting heavy weights and repetition is needed, but our health is essential. Nutrition is something not to be taken lightly, even if it means making dietary changes.
Proper nutrition boils down to one thing: keeping it simple. Overthinking nutrition can cause anyone to slowly go insane trying to calculate every calorie and meal each day of the week.
It’s better to focus on what is best for you and your health. Over time proper nutrition will become like second nature.
According to Nemesis Performance who is Australian based one-on-one nutrition and powerlifting coaching provider, Many people, in the beginning, make the mistake of purchasing nutrition plans that are not tailored for them or are built for advanced bodybuilders. Therefore, here are six nutrition tips for weightlifters to note before beginning their heavy weightlifting journey.
Table of Contents
1. More Energy = More Muscle
If building muscle is the goal, then more energy is needed. Every day, whether we realize it or not, we burn energy. This energy is calories in the nutritional world. If we purposely avoid stacking up on healthy calories out of fear of gaining fat, we would be making a huge mistake. However, it’s essential to understand that nobody gains only muscle and no fat. Be realistic. You will gain some body fat on this journey, but gaining more muscle means you’re doing something right.
2. Meat Isn’t Always A Bad Thing
Any bodybuilder and weightlifter will tell you about the difficulties of holding muscle mass when dietary restrictions are in place, removing red meat from the dinner table. While consuming red meat in large quantities isn’t always healthy, be balanced. There are some benefits to eating red meat when it comes to muscle mass building. Red meats such as steak or ground beef help boost your muscles. It assists in increasing testosterone levels and the strength needed to lift heavy weights at the gym. Red meats also contain vitamins and minerals as well.
3. Post-Workout
Don’t wait an hour after training; your post-workout meal should happen at a maximum of thirty minutes afterward. Now it doesn’t have to be a full course meal. Indulge in a protein powder or a healthy nutritional whey-based powder to be mixed into smoothies. Snack on fruit, muffins, or a drink rich in carbohydrates to maintain your energy.
4. Be Balanced.
Don’t be afraid to take a few days off from your workout sessions, but this also means having a cheat day every once in a while. Nevertheless, a “cheat day” isn’t an excuse to completely forget your nutritional rules, but don’t go overboard on the dietary supplements. They are not the basis for a nutrition regimen. It doesn’t give you the results you’re hoping for. So stick to the basics: multivitamins, protein powder, healthy amino acids, a good post-workout. But most importantly, remember, what you eat is essential.
5. Carbs. Carbs. Carbs.
Carbs are often overlooked in a dietary world. In fact, many people encourage low-carb diets. However, carbs are essential to build muscle mass. So this is your chance to stock your body up with plenty of carbs. Carbs provide you the energy you need to push yourself hard. They contain beneficial hormones in repairing the muscle tissues. Carbs also help protein reinforce your firm foundation.
6. Bulk Up On Protein
Improving muscle mass means consuming more protein than the average person takes daily. Protein intake varies significantly on how much a person weighs. The average rule for protein is this: one gram of protein per pound of bodyweight. Someone who weighs 150 pounds would consume a maximum of 150 grams of protein. The consumption could be a lesser amount, but if muscle building is the goal, don’t shy away from eating protein-rich foods. Maintaining a regular amount of protein contributes to maintaining testosterone levels, which assists in repairing muscles.
Weightlifting isn’t always straightforward for anyone to task on. However, containing a balanced healthy, nutritious lifestyle is essential to building muscle mass. So keep in mind these six tips the next time you find yourself reaching for those heavyweights at the gym.
