Proteins in weightlifting diet– the guarantee for building muscle
Proteins consist of many different essential and semi-essential amino acids, such as leucine, isoleucine, and valine (BCAAs, L-arginine, and L-glutamine). Protein-rich foods that strength athletes and bodybuilders like to use for their muscle building training follow a weightlifting diet plan that includes legumes, soy, lean meat, eggs, fish, and low-fat dairy products. Red meat, which contains diet a lot of creatine, is incredibly popular among athletes.
Add Carbohydrates in weightlifting nutrition plan – fuel for the muscles
Carbohydrates are the primary source of energy for the muscles. The nutrition diet plan for weightlifting must have carbohydrate content and preferred complex carbohydrate sources, such as oatmeal, whole grain products, potatoes, and brown rice.
Fat – involved in many body functions
Sufficient fat intake should not be neglected, as fats are involved in many essential body functions such as hormone formation. Comply with a weightlifting diet plan, and you can get valuable fatty acids from nuts, oils, and fish.
It depends on the regularity
Make sure that the muscle building nutrition plan are made available at regular intervals and in sufficient doses. Protein should be consumed regularly for a stable and even amino acid concentration in the blood. Repair and muscle building processes take place not only after training but over a long period. If the body lacks some of these nutrients, the desired muscle building will certainly not be optimal. On the contrary, muscle loss is inevitable! If, for example, the body lacks protein due to insufficient supply from outside, it uses the body’s own protein depot in the muscles, i.e., it breaks down hard-earned muscle protein. For example, if it lacks carbohydrates, the muscles consist of protein and water, not lettuce leaves. Protein or amino acids are the building blocks for your muscles to build muscle. You don’t even think of building your house without building blocks, do you?!
How much protein, carbohydrates, and fats should I consume in my diet and add to weightlifting nutrition to build muscle?
- Protein:depending on requirements, approx. 1.5 to 2g protein per kg body weight (possibly more if you are on a diet)
- Carbohydrates:3-4g per kg of body weight (depending on the metabolic type) (approx. 2g of carbohydrates with diet or low carb diet)
- Fat:1g per kg body weight (0.5g fat when dieting)