Weight lifting diet, as you become more involve in heavy exercise your energy demands will increase. The answer is not just to eat greater and greater amount of food, or to suppose steak turns to muscle as quickly you eat it. What you require is a well balance weight lifting diet. That will provide your body all of the carbohydrates, protein, vitamins, minerals and fats that if needs. This can easily be obtain without great expense.
Important Weight lifting diet Facts
The most beneficial types of carbohydrates are the complex ones found in food that has not received much processing.
Ex- Wholemeal bread, rice, pasta and nuts.
Another essential nutrients we should be focus weight lifting diet. Proteins found in meat, milk,eggs,cheese and vegetables. Protein is the source of the amino acids which are the building blocks of muscle. However, your body only requires a certain amount of these amino acids, and additional stored in fat.
Here are the some of Amino acid that you should be add your Weight lifting diet
- BCAAs (leucine, isoleucine, and valine)
Sources- whey, and milk, chicken, fish, beef, soy beans, eggs, whole wheat, brown rice, almonds, baked beans, brazil nuts, pumpkins seeds, lima beans, chick peas, cashew nuts, corn
Role- Enhance muscle protein and increase the rate of protein synthesis, reduce the amount of protein breakdown, Reduce tiredness
Sources: Dairy, meat, poultry, fish , rice, wheat and rye, Apple, pomegranates, alfalfa, beets, carrots, celery, cucumber, dandelion, endive, garlic, radish, spinach, turnip greens
Role- histidine is needed for the growth and repair of tissue, It helps maintenance and manufacture of glial nerve cells, synthesis of hemoglobin, tissue repair and the strengthening of the immune system
Sources: Cheese, eggs, milk, meat, yeast, potatoes, beans, fish, nuts
Role- Essential for growth and development, Helps form collagen, the connective tissue present in bones, ligaments, tendons, and joints. Assists in the absorption of calcium synthesis of collagen and connective tissues.
Sources: Meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds
Sources: All dairy products, Soy Foods, Seeds & Nuts, Seafood, almonds, avocados, nuts, and seeds
Role- nerve upgrading for contraction and relaxation of the muscles, Major part of collagen formation
Sources: Fish, chicken, red meat and milk. Not found in vegetables
Role- Increase of ATP, boost the metabolism and increase the fat burning
Vitamin are chemical compounds which your body needs in tiny quantities. They required only in tiny amount. Taking a high potency and high quality vitamin support the cellular conditions under which performance and muscle growth may occur.
Here are the some of vitamins that you should be add your Weight lifting diet
- Vitamin C
Sources- Citrus fruits, tomatoes, cabbage, broccoli, potatoes, green peppers, Strawberries
Role- Enhances recovery and growth in muscle cells, help to formation of Collagen, make skin, cartilage, tendons, ligaments, and blood vessels and help in the absorption of Iron
- Vitamin B6
Sources- yeast, Wheat brain and germ, Meat, liver, whole grain, fish, fruits and vegetables
Role- protein metabolism, growth and carbohydrate utilization, helps to make the hormones serotonin and nor epinephrine.
- Vitamin B1
Sources- Whole grain, Liver, Nuts, bean, pork, wheat germ
Role-Help to protein metabolism and growth, formation of hemoglobin, help to change carbohydrates into energy
- Vitamin D
Source- Fish liver oils, butter, eggs, milk, liver, fortified milk
Role- helps the absorb calcium and maintains strong bones, Support the health of the immune system and required for the synthesis of ATP
- Vitamin A
Source-Liver, eggs, fortified milk and other dairy products, carrot, fruits and veg
Role- Important in the muscle growth, helps to form skeletal and soft tissue, mucus membranes
Too much of vitamin A,D,E,K can harm you. These vitamin cannot be excreated. If too many the build up body normal function may be disrupted.
Ex – Too many vitamin D can cause harmful calcium deposit to form in your body.
Minerals like iron, sodium and calcium are essential, but like vitamins only in small amounts. These are all part of a normal diet and if you eat a good variety of food you will not need any supplements.
Here are the some of minerals that you should be add your Weight lifting diet
Source- Diary product, Leafy vegetables, Apricots
Role- Keeps bones forming and maintaining. Also it make stronger, more stable structure.
Source- Liver, meat, shellfish, lentil, peanuts, parsley, dried fruits, eggs
Role- essential element for blood production, It helps red blood cells carry oxygen,
Source- salted or canned meat, Salted nuts, seafood, dried peas and beans
Role- Sodium regulates blood volume and acid-base balance, Also help to muscular contractions and nerve impulses
Source- Available in most foods like nuts, legumes Green leafy veg, garlic, seeds
Role-Help to energy production and protein synthesis
Source- Peas, beans, milk, liver, meat, cottage cheese, broccoli, whole grains
Role- Helps to formation of the bones and teeth, repair of the cells and tissues
Source- Shellfish, meat, milk, eggs
Role- Helps to utilize the protein, carbohydrates and fats, recovery and supporting the immune system
When you select Weight lifting diet , fats make important role. There are basically two types of fats in our diets, those that are saturated with hydrogen and others which aren’t. Generally, animals fats are saturated ones vegetables fats are unsaturated. The western people tend to eat a lot of fat, particularly of the saturated types. Avoid fat meat and too many chips and other fried foods is much better for control your weight and get much health performance for bodybuilding.
Your body turns surplus alcohol into body fat. For this reasons alone, excess alcohol can destroy the work you do in training.
You’ll perform most effectively if you eat sensible and normally, avoiding extremes. Keep in mind that you’re in a bodybuilding and you must control your weight for the class in which you lift.
Reference- Book of Take up weightlifting- John Lear