Proteins and high energy foods should be included in the diet meant for people who are into weight training. Here is a detailed food list for the same.
A diet plays an important role when planning for weight loss, weight gain, building muscle, etc. None of the above is possible without following a proper and well planned diet. When planning for weight training, you need to pick foods that provide energy and the essential nutrients.
Foods to Eat
The following are the foods to be included in your daily diet plan.
- All fruits, vegetables, beans, legumes
- Lean meats, chicken, fish, eggs, cheese
- Whole grain breads, pasta
- Low-fat dairy products
- Nuts and seeds
Have a High Protein Diet
Proteins are required for building muscle. You should have a high protein diet every day during the entire program as it is required if you are undertaking strength exercises. Lean meats, eggs, fish, beans, milk, legumes, etc., contain high amounts of proteins. There are also several protein supplements and shakes that you can go for (after consulting the nutritionist).
Consume Good Carbohydrates
Although there is much hype about the low-carb meal plan, carbohydrates are, in fact, essential for gaining energy. You should go for unrefined carbohydrates like potatoes, whole wheat or whole grain products, pasta, etc.
Include Healthy Fats
Fats are essential to gain energy and to maintain proper health. Although required in very little amounts, you can go for monounsaturated and polyunsaturated fats found in olive oil, fish oils, liver oils, etc. Avoid other sources of fats like fried, oily, greasy foods.
Along with the diet, you also need to consume adequate amounts of water and limit your intake of caffeine-containing products.
- It is essential to follow weight training routines under proper guidance of the trainer. Similarly, have your diet plan chalked out by a nutritionist.
- It is not wise to undertake exercise on an empty or a full stomach. Also, make sure you are hydrated.
- Do not skip meals at any time. But, have smaller meals every 4-5 times a day.
- Lastly, along with the diet and exercise, remember that proper rest and a good night’s sleep is also essential.
The type and amount of food required will vary from one person to the other, and will also depend on the exercises (type and duration) you undertake. Remember that to be on a safer side, consult the doctor before going for a rigorous diet and exercise plan. It is also wise to undertake rigorous weight training only under the supervision of a certified professional trainer. Take care!
Disclaimer: This article is meant only to provide information. For a more detailed and personalized diet plan, you need to consult a nutritionist or a doctor.