While outside your training, you require yourself to keep going and want to make your weight training a success. Off the training schedule, two key aspects play their important role and are deciding factors whether you are going to succeed or fail. These are nutrition and proper rest. Without these, odds are that your body would not meet your training goals.
So, you now know that nutrition is very important for weight training. The proper nutritional requirement, for good weight training results and maximise muscle gains, consists of mainly four key dimensions- fats, carbohydrates, proteins and fluids. The first three are also called macro-nutrients. We are going to discuss each of them.
Proteins: The Muscle Building Nutrient
Protein is a very crucial nutrient for your body. It is the one responsible for repairing and regenerating muscle tissues that were some how torn or damaged while weight training. It also makes up your bones, muscles, cartilage etc. It yields 4 calories of energy per gram. A person who involves in regular physical training must consume about 1.6 grams of protein per day per kilogram of bodyweight.
Some of the vital sources of proteins are:
Fat-free dairy products, eggs, chicken, fish, beans, nuts, seeds etc.
Carbohydrates: Primary Source of Energy
It is the next macro-nutrient. It is of two types: Simple (1 or 2 sugar molecules) and Complex (more than 2 sugar molecules). The breakdown of carbohydrates provides energy to the body tissues. It also yields 4 calories of energy per gram. If you are on a physical training schedule, then you must intake about 2.5 gram of carbohydrates per day per kilogram of your bodyweight.
Primary sources of carbohydrates include:
Vegetables, whole-grain foods, bread, potatoes, milk etc.
- You should avoid consuming refined sugar as it can decrease body energy level and also increase hypertension.
- Carbohydrates if not taken in appropriate quantities, can lead to the transformation of protein in carbohydrates which can hamper the muscle healing and be repairing.
Fats: Secondary Energy Source
These are the energy sources that are active if body’s carbohydrate level is low and hence, act as secondary energy sources. So, to prevent protein being converted to carbohydrates, your body should have 30% fats and not more than this as they can get stored in your body leading to excess fat deposits. It yields about 9 calories per gram. You should avoid consuming saturated fats i.e. the fats that generally remain solid at room temperature.
Some of the sources of fats are:
Fish, nuts, oil seeds etc.
Our body comprises of about 2/3rd of water. It is essential for the growth of muscles. The above nutrients that you consume are transported to all other parts of your body by means of fluids. These also help in transportation of oxygen and removal of waste products from the body. You should have at least 8-10 glasses of water daily.
But try to avoid carbonated drinks, tea and coffee in the name of fluids. They can do more harm than good. Carbonated drinks contain simple sugars. Tea and coffee may make you dehydrated rather than be adding significant water to your body.
Therefore, you must have a well-balanced diet that contains all the above nutrients in appropriate quantity.