Weight Training Diet
When a person is following a weight training program they must pay carefull attention that they follow a weight training diet. This will make sure that they get the proper nutrients so that they can recover properly and also have enough energy for their workouts. The full weight training benefits will not be seen unless it is supported by a good diet. The 3 macronutrients- protein, carbohydrates, and fats must be taken in proper amounts for optimal performance.
Protein-is one of the key nutrients that our body needs to survive, we cannot live without it. Protein is made up of amino acids. You often hear the term that amino acids are the building blocks of protein. Protein is essential to repair muscle and connective tissue that is caused by weight training. A good guideline is .6g/lb of lean body weight for women and 1g/lb of lean body weight for men. Remember this is general but does serve as a good starting point. If a persons primary goal is to gain muscle mass then this number would go up. Some good sources are any kind of meat, eggs, fish. Basically if it runs, flies or swims then it is considered a good protein source.
Carbohydrates-or “carbs” are what your body uses for energy. They are foods such as fruits, vegetables, grains, sugar. Carbohydrates are basically foods that are broken down into sugar. Carbohydrates are abused by the general population and most people would do better by reducing their intake. 80% of the population does not deal well with carbs and will gain weight when they consume them regularly. Carbs cause insulin to spike which then causes the body to stop burning fat and start to lay it down. On the flip side carbs are very anabolic and are very beneficial if the person is trying to gain muscle mass without a concern for fat gain. When a client comes in that needs to lose weight the first thing I do is get them to cut their carb intake. For these individuals 30-50g/day from vegetables works extremely well. The timing of carbs is very important as well, and for people who are fairly lean they are allowed them in the post workout shake. It should be noted that carbs are not needed by the body to live. Protein can be broken down into sugar for energy. It is very important to regulate carbohydrate intake if you are using weight training for weight loss.
Fats-are extremely important and necessary to live. Over the years they have gotten a bad rap with the general public but they are very beneficial and by consuming them you can actually lose fat. The only fat that should be avoided is trans fats. They are extremely toxic and your body does not know how to process them. The rest of them are good and necessary but you have to keep an eye on the amount of them you eat. Omega 3 fats are extremely healthy and should be supplemented to the diet. Many professional trainers prescribe 1.5g/for every percentage of bodyfat that they have to lose. It is not uncommon to be taking doses as high as 45g/day for people who have alot of weight to lose. When taking this amount it is much easier and cost effective to take concentrated liquid. Omega 3 or “fish oil” has numerous health benefits but here are some of the main ones:
- decreases inflammation
- increases insulin sensitivity
- improves hormone profiles
- good for healthy brain function
- cardiovascular benefits.
You can’t talk about diet without mentioning water. Most people do not drink enough of it. A person should consume .6-.7 ounces/lb of bodyweight. Not drinking enough water will slow down fat loss and decrease strength in the gym. The benefits are too numerous to mention but it’s a safe bet to say that since you body is composed mostly of water that you should drink up!
