If you ask five different nutrition specialists to explain the best way to schedule meals for weight lifters, you will probably get five different answers. This is because there are several theories on the optimal utilization of the consumed nutrients and supplements, and each of them has a fairly good basis. Here we discuss some of the most common approaches to nutrition in weight lifting.
Nutrition Plan Depends On Your Goal
One of the reasons for the existence of different theories is different goals that persons want to achieve. If someone wants to lose their body fat content and increase muscle mass, their nutrition plan will differ from that for a skinny person wanting to build up the whole body, including muscles and fat. In any case, a high protein diet is crucial for both groups of individuals, and the amount of carbohydrate intake is a more relative category. In order to get energy to work out, the biochemical machinery of the human organism mobilizes the sources of energy that are easier to get first. The easiest energy to get is that from the nutrients which are already in the bloodstream, glucose in the first place. Secondary sources are amino acids (building blocks of proteins), and the last one is fat.
Nutrition Plan for Simultaneous Weight Loss and Muscle Gain
This is probably the most commonly discussed topic and seemingly the hardest thing to manage. Your muscles need a lot of nutrients in order to grow, and yet you are not allowed to eat too much in order to lose fat. Studies claim that this can be achieved by carefully planning meals and training schedule. All experts agree that starving leads nowhere. People who starve and are hitting the gym in the hope to lose weight are not going to get benefit from such a plan, because their performance will be significantly lower than normal. The consequence of that is losing muscle mass more than actually losing fat. These persons should, however, reduce their carbohydrate intake during the day and take them only before hitting the gym to make sure that the carbs will be spent during the training. After the gym, proteins should be consumed in order to provide satiety and building sources for muscles.
Nutrition For Muscle Definition
Persons wanting to have nicely defined muscles rather than a large muscle mass should base their nutrition on high protein intake and lower carbohydrates and fats as much as possible, but their main focus should be a combination of cardio training and weight lifting. Lean protein food and exercises which target muscles individually can have this effect.
Nutrition For Mass Building
If you have already done the work defining your muscles, you now probably want to get increase their mass and nutrition has a huge impact on this. As the intensity of your training gets higher, increased caloric intake is required before, as well as after exercise. The meals should be rich in both carbs and proteins, and protein supplements are strongly recommended. Some bodybuilders also use steroid injections, which have a great effect on muscle growth, but you need to take into account their side effects and the fact that they can damage your health.
Besides proteins and carbohydrates, micronutrients are also very important for your diet, because some of the most important metabolic processes in the human body are dependent on them. They include different vitamins and minerals, and although they are normally required in very small amounts, persons who attend the gym are in higher demand for micronutrients.
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