Some would think that it would be important to eat less when weight lifting. That is actually not the case as you just have to be careful what you put inside your body when deciding to lift heavy weights. Here are 10 foods to keep in mind when going into a weight lifting program:
1) Lean Meat
Protein is needed for muscle development and repair and lean meat is a good source of that. Red meat should not be avoided like what others think because it is an excellent source of iron and B vitamins. Lean chicken is hands down the favorite of bodybuilders because it is the least fatty of them all. The average weight lifter would go for one gram of protein for every pound they lift.
Seafood is rich in protein and good examples of that are tuna and salmon. Fatty fish also supplies vitamin D.
Water is present in every diet you can think because of all the benefits it brings to the table like aiding in metabolism and helping reduce appetite. Those who are not exercising are recommended to drink 8-10 glasses of water a day while those who exercise need at least 20 glasses in order to prevent them from getting dehydrated.
4) Dark Vegetables
Antioxidants and phytonutrients are contained in dark vegetables like spinach, asparagus, broccoli and zucchini squash. There is also a vegetable group rich in vitamin C that a lot of people would recommend including carrots, pumpkin and bell peppers.
The more colorful fruits are then the better it would be. The recommended fruits for weightlifters include apple, berries because of its antioxidant properties, bananas because it is rich and potassium and grapes.
Nuts are loaded with protein and antioxidants which are both needed for muscle repair. Nuts also provide minerals, fatty acids and fiber.
Before taking egg, you must make sure there is no history of heart disease in the family. It is advisable to eat egg whites as they have no cholesterol, fat and only a few calories. However, they don’t have carbohydrates as the egg yolk has more of that but it contains cholesterol and fat plus more protein.
8) Low Fat Milk
Most people don’t know it but low fat milk, low fat cheeses and powdered milk are rich in protein and natural as well.
9) Oatmeal and other grains
Oatmeal is usually eaten in the beginning of the day because it is one thing that energizes people to work out. Some look down on pasta but the whole grain type is actually rich in carbohydrates which is good for the body.
10) Essential Fats
There are is number of food that with healthy fats and it is a key component in metabolism. The foods that contain Vitamins A, D, E and K need fats in order for it to get absorbed. Actually, eating a little bit of fat in every meal can make the dieter feel full faster than the usual.
[toggle title=”Featured images”]
- License: Creative Commons image source
Before taking kickboxing classes in Henderson NV, Rene Sal knew he had to eat the right food. He knows the exercise won’t be effective if he does not do that.
- Forget everything you know about healthy eating… (telegraph.co.uk)
- Woman nearly paralysed in horse riding accident makes amazing recovery to become a WEIGHT LIFTER (dailymail.co.uk)
- This year’s most dangerous fad diets (telegraph.co.uk)
- Eat butter and cheese not low-fat spreads, says heart specialist (theguardian.com)