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You have probably heard so much about the best things to eat while weight training that you want to go out there and find out for yourself what it is that really works. The first thing that you need to understand is that your body needs food in order for you to grow and repair muscle, therefore you should be eating plenty of protein and calories. While weight training is all about building large amounts of muscle, you still need to keep your calorie intake under control so that you do not exceed your daily requirement for calories.
The next few things to eat while weight training is protein, carbohydrates, and fats.1 These are the 3 most important macronutrients of any successful weight training program. By now you should know that you want to consume a lot of carbs, however, you want them to be packaged into smaller pieces so that your body is unable to consume as much at one time.2
Last but certainly not least on the list of the best things to eat while weight training is your water intake. If you are serious about weight training and building large amounts of muscle, then you need to be drinking lots of water. Drinking water before and after weight training can help your muscles recover quicker from your workout and build new muscle tissue. Water also serves many other purposes, such as keeping you hydrated and regulating your body temperature. It also will help you achieve that chiseled and defined look you strive for.3
What is Weight Training?
Weight training is a popular form of strength training especially for growing the size and strength of the skeletal muscles.4 It uses the force of gravity at the body’s core in the form of dumbbells, weighted bars, or weight stacks as means to oppose the effect produced by muscular contraction. It also requires the participation of the upper and lower bodies together and therefore is primarily practiced by athletes who engage in weight-bearing activities. Weight training has been identified as an effective way of increasing muscle mass and stamina; it has also been proven to speed up the fat burn process.
In order for weight training to work, your diet must be able to support the increased amount of calories that you will expend while engaging in this activity.5 Your workout routine should include cardiovascular exercises, stretching, and cooling down sessions so that muscles are given ample time to recover and become stronger following each workout session.
What is a Weight Training Diet?
A weight training diet is something that every weight trainer must know about if they intend to continue their weight training. The types of food that you should consume while weight training can vary depending on what your specific goals are: to either lose weight and become fit and slim or to shed the weight you have gained and bulk up.6 Understanding what you wish to accomplish will greatly assist you when it comes to selecting your diet. You should find a diet program that will match with what type of physical fitness you wish to achieve. For instance, if you are into bodybuilding, you may want to eat foods rich in protein, calories, carbohydrates, and fats.7
When it comes to losing weight, many weight training experts advocate consuming a healthy diet composed of vegetables, fruits, lean meats, and whole-grain foods. Red meat should be avoided because of the amount of saturated fat it contains. Most weight trainers find that the best type of food to consume are carbohydrates such as pasta, potatoes, brown rice, and whole-wheat bread. These foods are considered low in calories and will not lead to weight gain.
Eating several small meals throughout the day will allow weight trainers to maintain healthy controlled blood sugar levels. It is also very important to choose carbohydrates that come from natural sources such as fruit, vegetables, whole grains, and lean meats. Consuming foods with high fiber content will assist in weight loss because it speeds up your digestive system. This allows you to burn more calories in less time so that you can lose weight.
The Benefits of Carbs For A Weight Training Diet
There are many benefits of carbs for a weight training diet, but the first one that most people think about is weight loss. When you are trying to get into shape and looking to increase your metabolism, this is a critical part of the plan.8 While it is true that you will need to eat more calories than you burn in order to lose weight, you also need to ensure that you are getting enough in your body to keep you healthy. This is where carbs come into play.
If you are looking to get lean and fit and to increase your weight, the benefits of carbs for a weight training diet include increased muscle mass. Carbohydrates are used by the body for energy and when you are working out, you are burning off large amounts of energy which you can use to work out your muscles. This leads to increased mass in your body, which means that you are going to be able to add more weight as you continue to train. It is very important to include lean proteins and complex carbohydrates in your workout so that you can add weight quickly and easily as soon as you hit the gym.9
Another one of the biggest benefits of carbs for a weight training diet is how easy it is to get them. You don’t need a special supplement to get your daily carbs, and they are easy to store in your home. You also won’t have to worry about getting back into shape because you have the energy and nutrients that you need every day. Make sure that you are using weight training diet supplements that will give you everything that you need to keep your body healthy and ready to work when you decide to start weight training.10
What Are the Best Carb Foods to Eat While on a Weight Training Diet Plan?
The best types of carbs for weight training diets are called complex or whole grains. These are the types of carbs you should look for when trying to figure out a weight training diet plan with carbs.11 By eating these types of carbs you will find that your workout will go much smoother and will burn more fat faster. Also by eating these types of carbs you will find that you get better workouts because they allow you to use more muscles during each workout. This will also make your body more adapt to weight training and get used to the intense training you put it through.
These are the best types of carbs for weight training diets because they are the ones that give you the best results when it comes to burning weight and building muscle at the same time. The problem is that many people get confused and eat the wrong types of carbs when trying to lose weight. This is why it is important to learn how to read labels and understand which carbs you should be eating and which ones you shouldn’t be eating.12
Learning how to read labels on food labels can be very important when it comes to learning what the best types of carbs for weight training diets are. Not only do you need to read labels for carbs but you will also want to look for protein, fats, vitamins, minerals, and anything else that could affect how well your weight training diet plan with carbs works. So the next time you go out to eat just remember that you should be eating all the right types of carbs for your weight training diet plan with carbs. And if you want to see some good results you will want to make sure that you eat high-quality protein as well.
The Benefits of Healthy Fats For a Weight Training Diet
The benefits of healthy fats for weight training diets are well known by the fitness community but not by all people. Many people believe that eating healthy has to do with eating the same types of foods you are already eating; however, this isn’t true. There are actually healthy fats that can be incorporated into your weightlifting or bodybuilding program that are very beneficial to your health and overall well-being. They also have a lot of protein in them, which is especially important if you are looking to get ripped.
One of the main benefits of these healthy fats for weight training diets is that they can supply your body with more energy than the majority of the other types of fat on your body. This means that you will be able to lift more weight and work out longer and harder without getting tired at the end of the day. This alone can get you serious results if you are trying to get fit and build muscle. Plus another of the benefits of healthy fats for weight training diets is that they can improve the digestion process in your body, which means that you will be able to eliminate the waste and toxins from your body a lot faster.
Some examples of healthy fats for weight training diets include omega 3 oils and flaxseed oil.13 These healthy fats can be used in many weight training exercises and also as a healthy snack to help with your nutrition. They are all great sources of protein which is the building block of muscle, and also provide your body with some of the necessary vitamins and minerals that it needs to function properly. If you are serious about your weight training diet then adding healthy fat benefits to it will definitely improve the way that you look and feel.
Healthy Fats For A Weight Training Diet Plan
In order to reach and maintain a fit body, you need to eat a healthy diet, which will provide you with the right healthy fats for a weight training diet plan. When it comes to choosing the best healthy fats for a weight training diet plan there are many options available, and depending on your goals there are some that you should stay away from. The best healthy fats for a weight training diet plan are the ones that will provide your body with the vitamins and nutrients necessary for you to be stronger and more muscular while keeping you from increasing your fat levels.
There are going to be two types of fats that you can choose from.
- The first of these fats are called monounsaturated fats and these are the fats that your body needs in order to build strong cells and keep them healthy. These fats are found in fish, nuts, seeds, and olives and they can be found almost anywhere.14 When it comes to choosing the best healthy fats for a weight training diet plan one of the best things that you can do is to find foods that are high in monounsaturated fats such as salmon, olive oil, avocados, nuts, walnuts, and flaxseed.15
- The next type of fat that you should be aware of is polyunsaturated fats. These fats are also found in many foods and although you may not have heard of them they are actually very healthy and important to your weight training diet plan.16 Polyunsaturated fats come from plant sources like nuts, seeds, and olives and they are great for keeping your heart healthy. One of the best healthy fats for a weight training diet plan that is recommended by fitness experts is fish oil and this can be easily found in many health food stores or online. This is also one of the most important foods to add to your weight training diet plan.
Intermittent Fasting While Weight Training
One of the most talked-about benefits of intermittent fasting while weight training is that it helps you to gain lean body mass while cutting off your calorie intake for weight training. This is a very controversial topic especially among health professionals, however, if you look at it closely it’s really no different than eating five small meals a day rather than three large meals. In other words, you are tricking your body into thinking that it is having smaller amounts of food throughout the day rather than all of the calories from food would be burned up in less time.17
So what does it mean to practice intermittent fasting while weight training? It’s one where you eat a certain amount of time (within 24 hours) and then fast for a day or two afterward. Many people use this as a “weight loss” technique by drastically reducing their calorie intake and forcing themselves to eat less when they are fasting.18 Many recommend going to a nutritionist for advice on setting up your intermittent weight training diet plan. You can find weight training diets all over the internet that you can start right away and lose weight very quickly.
As always, make sure that you are following a good weight training diet plan as well as intermittent fasting so that you are getting maximum results both diet and exercise-wise. If you are not following either of these systems, then do not expect to see any results. Intermittent fasting while weight training is a great way to jump-start or even complete a weight training program. Just make sure to do all of your weight training exercises first before you start eating a lot of food during your time off.
Image Credits
Byrdie / January 10, 2021
Bodybuilding.com / January 26, 2018
Lybrate / 2021
Healthline / August 19, 2020
Cooking Light / May 3, 2021
Quora / June 27, 2019
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