When you’re starting out on a new weight lifting regimen it’s easy to become confused by the reams of nutrition and workout advice out there.
Whether you’re trying to shift that extra holiday weight or you’ve got big ambitions for competitive weight lifting, all nutrition regimens start out with the basics.
Here’s your super-fast quick-start beginner’s guide to nutrition for weight lifting so you can get started on your strength goals today.
Beginner’s Guide to Nutrition for Weight Lifting
You could read all day, every day for years and years – and still not discover everything about weight lifting nutrition.
You don’t need to know the deep ins and outs of it at the start of your new regimen, either. Here are your quick-start nutrition tips so that you can put the nutrition books down and go work out!
1. Eat Several Times a Day
Three meals a day just isn’t going to cut it. Your body needs fuel before, during, and after a workout if you want to become a lean, mean, weight lifting machine.
Any personal trainer will tell you that several smaller meals per day will benefit your new regimen. Instead of overloading your gut on larger meals that take time to process, small meals give your body immediate energy throughout the day.
2. Meal Prep to Save Time
Six meals a day is hard to keep up with on a normal routine. Set aside time each night or a few times a week to prepare your meals in advance.
Work out each of your six meals and portion them up in airtight boxes so that they’re ready to eat when you want them. This will stop you skipping essential snacks and meals, and also prevent you from grabbing takeout food on-the-go at work.
3. Protein, Protein, Protein
There’s a reason why protein shakes are so popular in the weights area of any gym: protein is what builds muscle.
Anyone starting on a new strength training program should increase their protein intake to aid muscle repair and get those all-important gains.
A beginner, however, doesn’t need to go crazy on tons of protein. To work out your daily needs, try to eat between 0.4 and 0.55 grams of protein per kilogram of body weight per day.
4. Carbs Before Workout, Protein After
Your body needs energy in order to have an effective workout. It’s not rocket science, but many beginners are tempted to train on an empty stomach.
Instead, have at least one portion of carbs at least an hour before your workout. This gives your body time to start processing the meal so you’ll have plenty of immediate energy to draw up for your training session.
After your workout, grab a protein shake or snack, such as boiled eggs, to refuel your body and start the muscle repair process.
When to Take Your Nutrition to the Next Level
Nutrition for weight lifting changes over time as you become stronger, your body becomes more efficient, and your goals move.
If you feel like your gains have plateaued, it’s time to shake things up. Throw in some different classes, try yoga for flexibility, or change your weight lifting workout.
Speak to us today about how to reinvent your body with a range of classes, personal training, and nutrition advice to go from strength training beginner to serious competitor.