Meal Plan for Weightlifter
Jul 09, 2022
Does nutrition affect the effectiveness of training? And how does what we eat help build muscle and improve strength? Let's find out what athletes should eat to improve their effectiveness using the example of a compiled diet.
What do you need to eat?
Nutrition allows you to provide the body with significant nutrients, such as:
- amino acids and omega 3;
- vitamins and minerals;
Although carbs are not among the considerable nutrients or training will be difficult. It’s recommended to involve carbohydrates in your diet. It is also significant to take enough protein and essential amino acids, without which it is impossible to reach the genetic limit of muscle growth and strength. A sufficient level of protein is approximately 1.6-1.8 g of protein per 1 kg of body weight.
The amount of protein consumed depends on the caloric value of the ration, goals, and dietary preferences. Protein sources involve red meat and poultry, rabbit, fish and seafood, eggs, cottage cheese, cheese, and Greek yogurt, as well as legumes and nuts. It is recommended to combine animal and vegetable protein.
Carbohydrates allow the body energy during intensive training. Lack of carbohydrate reserves, the body will not receive the necessary energy, which will affect overall health. The amount of carbohydrates that are necessary for weightlifters is approximately 4-6 g per kg of body weight. Carbohydrate sources includes whole grains, potatoes, fruits, berries, and legumes. In particular, carbs are found in sweets and honey.
Fats, like carbohydrates, allow energy for the body, especially for recovery. Food of animal origin contains cholesterol, which is converted into steroid hormones. Fats also add flavor to food. The required amount of fat per 1 kg of body weight is 0.8-1.2 g. Fat sources involve fish, nuts and seeds, vegetable oil, avocados, eggs, and cheeses. All these foods should be eaten in moderation.
How do distribute proteins, fats, and carbs?
The task of eating food is to get the required amount of calories, proteins, fats, and carbs. They should be optimally distributed in relation to the time of training. It is ideal if the workout is attended with a full supply of glycogen, so getting a good portion of carbs and protein is recommended.
Fats and fiber should be taken at a specific time before or after a workout. As a general rule, the longer before a workout, the more filling and unhealthy a fiber and fat meal can be. But this does not mean that the food should be unhealthy or consist of a lot of vegetables and legumes. Eating such food before training is a bad idea. Fats and fiber can prolong the digestion process, leading to digestive discomfort during exercise.
What does the daily ration look like?
We present a daily ration with a calorie content of 2800 kcal, which is suitable for a man weighing 75 kg. This diet is suitable for those who train 4 days a week and maintain weight. Proteins, fats, and carbs are distributed as follows:
Protein - 130 g (1.7 g / 1 kg),
Fat - 80 g (slightly more than 1 g / 1 kg),
Carbohydrates - 390 g (a little over 5 g / 1 kg).
For breakfast, it is recommended to eat couscous 100 grams, 2 boiled eggs, whole grain bread 100 grams, peanut butter without additives - 40 grams, dates, light snack, cottage cheese 5% - 70 grams, natural yogurt - 100 grams, banana - 200 grams, dried fruits, and nuts - 60 grams.
For lunch, you can cook boiled rice - 60 grams, turkey breast - 100 grams, and mixed vegetable salad - 150 grams with olive oil. Turkey breast can be replaced with tuna in its own juice.
For dinner, the menu is about the same as during the afternoon meal. You can cook turkey breast or tuna in its own juice, boiled corn, add grain bread - 100 grams, avocado - 50 grams, green vegetables - 100 grams.
How to change your menu depending on the time of the workout?
If the training is scheduled after 2.5-3 hours of breakfast and lunch, then it is not necessary to change the diet, just follow the menu. When a workout is scheduled an hour after breakfast or lunch, it is recommended to remove peanut butter, vegetables, and olive oil from the menu. These foods can be carried over to other meals. If your workout is scheduled 40 minutes after your meal, move the almonds to another meal. It is important to understand the principle itself - the less time before training, the less fat should be in the pre-workout meal.