If you’re committed to strength and weight training then you’ll soon see positive results for your body, but only if you’re committed from a food perspective too.
How you look and how well your body is shaped is mainly influenced by what you eat. You can train as hard as you like but without the right fuel you won’t get the results you’re looking for.
Here are some simple nutrition tips to get stronger and help you to build muscle:
Your energy levels rely on a good breakfast and if you make sure to enjoy a healthy breakfast every day then you’re setting yourself up to avoid hunger pangs and cravings.
You are more likely to manage a whole day of eating healthily if you start well with a smoothie, fruit and yoghurt or a tasty omelette.
Eating every three hours is recommended by strength training experts as it helps to curb your hunger and stops you from grazing and intermittently snacking.
If you eat at similar times every day then you will be able to train your body to be hungry at those times, avoiding the desire to eat at any other time.
Protein is key to building and maintaining you muscles and it also helps with fat loss as you replace your fat with strong, lean muscle.
Proteins also make you feel fuller for longer so you should try and ensure you have at least 100g protein intake every day. This includes eating poultry, fish, red meat, eggs, dairy and whey protein, if you’re a fan of protein shakes and smoothies.
Carbohydrates are key to keeping your energy levels high but people naturally eat more than they should. So it’s best keeping your carbs for when you really need an energy hit, after workouts.
Opt for your main carbs such as potatoes, pasta and bread after working out. Get the rest of your carb intake through less carb-loaded foods, such as the fruit and vegetables you eat with every meal.
The right diet is nothing without the right hydration. Strength training will cause your body to lose water through sweat and a dehydrated body can’t recover at a proper rate.
Keeping your water levels high prevents dehydration and also curbs hunger - you may think you’re hungry when in fact you just need to top up those water levels.
Mike, apparently the insulin released by the carbs helps your body repair your muscles better. That, and it will stop you bingeing on carbs later!
I always thought you were meant to have carbs before a workout, to give you the energy. Then protein after to repair your muscles. So what should we eat before a workout?
nothing like egg for breakfast to stick to the ribs; muesli also works but not as well. I've tried other cereals and am hungry again an hour later. That doesn't help the health programme!
I always try to have protein at every workout, as I also read it balances your blood sugar levels better. I don't know if it keeps me fuller for longer, but it feels right to do it.