People lift weights to gain muscle mass and improve their physique. In order to achieve that goal, they must also maintain a healthful diet. Weight training puts extra demands on the body. Those who work out with weights need more protein and calories for growth. Calories need to consist of nutritional foods such as meat, grains, vegetables, fruits, milk and certain fats. Timing meals and eating certain foods are also important for maximum muscle growth.
Considerations
A healthful diet is important for weight lifters, but so is maintaining a properly functioning digestive tract. Since weight lifters require more protein and food, based on sheer physical demands, they should consider eating more meals. It is much healthier to consume greater quantities of food over the course of five meals versus three. That way, the body will be able to better digest the food and use it more efficiently.
Types of Protein Foods
The weight lifter should eat a lot of protein foods. Ones that are high in protein include beef, turkey, chicken, fish, tuna and venison. Fish has omega-3, which is an essential fatty acid that helps support the joints. A person can also get protein from beans, nuts like almonds, cheese and milk. Muscles require essential amino acids, which are contained in most of these foods. According to Dr. Peter Lemon in an article from Bodybuilding.com, "the RDA for those engaged in strength training should be about 1.7-to-1.8 grams of protein per kilogram of body mass per day." This is nearly twice the RDA (0.8-to-1.0) for those who do not lift weights.
Types of Vegetables & Fruits
Weight lifters need to eat plenty of fruits and vegetables. Fruits and vegetables have high levels of vitamins and minerals. These foods help maintain healthy cells in the body, including muscle cells. Antioxidants (i.e., vitamins A and C) in vegetables and fruits are also known to have anti-inflammatory properties, which can help support the weight-lifter's joints. These foods also have digestive enzymes that can help the weight lifter to better digest his food. There are many vegetables and fruits in which to choose, including cucumbers, carrots, tomatoes, spinach, peas, celery, radishes, broccoli, pineapples, pears, bananas and melons.
Types of Grains
Many of a weight-lifter's calories will come from grains. Grains such as wheat, rice, oats and corn are a source of energy for people who work out. They also contain soluble fiber, which is known to reduce the risk of heart disease and certain cancers. Another important reason for eating grains is so one avoids eating more fatty foods or snacks. Novice weight lifters will notice an increase in their appetite after commencing their workout regimen. The weigh-lifters goal should be to add lean muscle, not fat.
Benefits
A combination of a weight-lifting routine, proper diet and cardiovascular exercise can help a person live a healthful lifestyle. Foods such as milk, which contains calcium, builds strong bones as does weight lifting. This can help a person prevent certain diseases like osteoporosis later in life.
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