Nutrition and weightlifting go hand in hand to promote maximum muscle mass and quality gains for weightlifters. Eating certain foods helps maintain health and wellness for the whole body – but for weightlifters, nutrition is more specific than simply eating more fruits and vegetables.
Weightlifters need to eat the right foods and plan out meal timing to ensure top performance during workout sessions and maximize muscle synthesis post-training. Here are some essentials and tips about weightlifting nutrition to properly fuel your training sessions and increase your gains.
Basic Essential Nutrition for Weightlifters
Getting proper intake of essential macronutrients – protein, fat, and carbohydrates – is vital for maintaining energy, muscle-building, and healthy cells. Creating meals based on a well-balanced approach can help your body build and maintain lean tissue while also decreasing fat. This combination is vital for weightlifters.
Consuming protein from foods such as nutritional powders, beef, chicken, eggs, and seafood, and adding some healthy fats, is crucial for maintaining weightlifting nutrition. Fueling your body with these essential nutrients can significantly enhance your performance during training or an event. Proper meal timing can also improve recovery and tissue repair, increase muscle synthesis, and boost your mood.
Top 4 Tips for Weightlifting Nutrition
Weightlifting calls for specific guidelines on what you should be eating before training, after training, and how you should refuel during your training sessions. Planning out everything from fluids to pre-activity and post-activity foods can help you maximize your results and see the best gains from your sessions. Here are the top four tips for nutrition that can help boost energy and muscle-building and provide you with the most effective results:
- Consume Enough Calories for Energy
Consuming a balanced number of calories from essential macronutrients can ensure that you are getting the proper amount needed for energy. Weightlifters should be getting from 1.2 to 2 grams of protein, and 5 to 12 grams of carbohydrates per kilogram of body weight daily, along with healthy fats. Fueling your body with these important nutrients every day, particularly on days you will be working out, can give your body the energy it needs to power through training sessions.
A body that has an energy deficit will have more difficulty building muscle. Using a calorie calculator to estimate your caloric intake needs, or reaching out to a registered dietician, can help you keep track of how many calories you should be consuming for good energy. It’s all about balance: Getting the right amounts of macronutrients and calories for your unique body type and needs will help you get the nutrition necessary to meet your fitness goals.
- What You Should Eat Before You Train
Weightlifters should eat a pre-training meal so they aren’t working out on an empty stomach, leading to dizziness, nausea, and fatigue. Eating foods containing 30-45 grams of both carbohydrates and protein can give you the proper energy needed for top weightlifting performance. A few simple meal ideas are:
- A banana and a cup of cottage cheese
- A whole-wheat tortilla and a cup of chopped chicken breast
- Two slices of whole-wheat toast and one egg plus three egg whites
Healthy fats, such as chia seeds or avocado, are also necessary to ensure a balanced pre-workout meal. Timing is also a factor for pre-workout nutrition: You should consume a meal 60 to 90 minutes before your weightlifting session, or even more, depending on your food tolerance while exercising. Eating a pre-workout meal should give you the energy needed for proper training, as well as benefit your ability to recover.
- How to Fuel During Your Training Sessions
Good nutrition before a training session is essential, but it’s also important to fuel during your workout as well. Studies show that consuming carbohydrate beverages during resistance training can increase muscle glycogen stores, helping the body make training adaptations more effectively. Anyone working out for one hour or longer at a high intensity should also drink around 14 fluid ounces of a sports drink every half-hour during the session. The sports drink should have limited sugar and about 25 grams of carbohydrates. Hydrating efficiently can keep blood glucose levels normal, which will enable you to perform more effectively.
- What You Should Eat After You Train
You should eat 30 minutes to three hours after a workout to maximize muscle repair. A healthy combination of carbohydrates, proteins, and fluids is vital for proper post-training nutrition. Try to get 50-100 grams of carbohydrates and 10-20 grams of protein shortly after your session. You can eat something like salmon pasta or chicken with veggies, avocado toast, and a soft-boiled egg. Within the first hour after your workout, try and drink enough liquids to recover around 50% of your fluid loss to make up for your energy expenditure.
Keeping all these tips in mind will provide you with the strength, energy, and nutrition you need to maximize your workout. Weightlifters should also drink enough fluids before, during, and after a training session for sufficient hydration and fluid intake.
SARMs That Can Help Boost Your Gains
Weightlifting can help you build muscle and keep your body strong and in shape, but adding in muscle-boosting supplements can help you reach your fitness goals much more quickly and effectively. Non-steroidal workout supplements known as SARMs can help weightlifters hit their workout goals sooner by enhancing muscle growth and maintaining muscle mass.
Some highly effective supplements for muscle-building that do not contain the negative qualities of other steroidal options include:
Liquid Ibutamoren (MK-677)
This growth hormone works by mimicking the hunger hormone ghrelin. It increases the body’s growth hormones and boosts insulin-like growth factors for muscle-building. Liquid Ibutamoren provides several other health benefits, including:
- Increasing growth hormone levels
- Increasing muscle mass
- Increasing bone density
- Speeding up muscle growth
- Improving immune function
- Improving sleep
- Reversing hormone deficiency
It can also increase appetite, helping athletes who are struggling to consume enough calories. MK-677 is a fantastic and effective supplement for athletes and weightlifters to increase muscle mass and strength.
Liquid Testolone (RAD140)
Liquid Testolone is another effective SARM that is an alternative to testosterone replacement therapy. It works by binding to the androgen receptors without producing the full range of androgenic effects as other steroidal supplements. It was initially developed as a treatment for osteoporosis, and it contains numerous health benefits, such as:
- Increasing weight loss
- Increasing lean muscle mass
- Increasing brain cell growth
- Increasing protection against breast cancer
- Increasing endurance
These qualities make it an excellent option for alternative supplementation that still works effectively for muscle growth and endurance. To build muscle, promote cell growth, and protect the body from potential diseases, try adding RAD140 to your supplement routine.
Liquid Ostarine (MK-2866)
This SARM is a popular supplement for weightlifters. Like RAD140, it was originally developed to treat osteoporosis and other diseases that cause muscle loss. It was later found to be an effective and safe supplemental option for bodybuilders and weightlifters. Its benefits include:
- Increasing strength
- Increasing lean muscle mass
- Increasing energy
- Improving bone health
- Improving heart health
- Weight loss
- Enhancing recovery
Liquid Ostarine works by targeting androgen receptors while avoiding harmful side effects. Adding Liquid Ostarine into your routine is a great way to boost muscle growth and improve overall health and wellness.
SARMs are effective for gaining muscle and increasing bone and heart health without the side effects often associated with steroidal supplements. Adding SARMs into your daily regimen can help supplement proper nutrition for overall health and muscle growth.
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Bodybuilding and fitness can be complicated topics, but they don’t have to be. Check out other Sports Technology Labs blogs for more information about how to get the most from your training.