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Top Nutrition Tips for Avid Weightlifters

September 10, 2018

Nutrition tips for weightlifters

Top Nutrition Tips for Avid Weightlifters

 Weightlifting is tough. It is hard on the mind and even harder on the body. According to the Centers for Disease Control and Prevention, approximately 20.8% of the US population engage in regular weight training activity. This is not to say that all these individuals are serious weightlifters, but it does give a clear indication of how the sport is fast gaining popularity. When looking at pro-athletes such as Harrison Maurus in action, it is clear to see that it takes a lot of hard work and discipline to be a competitive weightlifter. If you want to build muscle and get stronger, you need to fuel your body with the correct nutrition. The following guidelines will help you establish nutritional habits that will maximize the benefits of your workout efforts, leaving you fitter than ever before.

Don’t ever skip breakfast

Your mother was right all those years ago when she preached that breakfast was the most important meal of the day.  A balanced, nutrient-rich breakfast is vital if you want your metabolism firing at optimal levels and avoid facing pesky cravings later on in the day. A breakfast that is high in protein will supply you with more energy to get through the day and your workouts.  Examples of good protein-rich breakfasts include Greek yoghurt with fruit and nuts, omelettes with cheese, peanut butter and muesli bowls or even skinless chicken breasts.

Eat protein with every meal

If you want to build and maintain muscle, you need to consume a lot of protein. Apart from their muscle-building properties, protein also aid in fat loss due to their thermic effect and they also make you feel fuller for longer than carbs and fats do. The recommended daily protein intake is 1g per ever pound of body weight according to research published by the US National Library of Medicine. If you weigh 250 pounds, for example, it is recommended that you eat at least 250g of protein a day. While you can eat it all in one go, it is suggested that you rather eat a protein source with every meal. High-quality protein sources include chicken, turkey, lean beef and lamb, tuna, salmon, eggs, milk, cheese, nuts, legumes and whey.

Take tried and tested nutritional supplements 

Once you have become accustomed to following a diet that is deemed effective for weightlifters you can consider incorporating a quality nutritional supplement into your lifestyle. Nutritional supplements have evolved over time from simplistic foods to complex manufactured products. Due to the market being flooded with different supplements all claiming to be the best, it is of vital importance to conduct some research before parting with your money. One of the most common supplements used by weightlifters, whey protein, was discovered in the 1930’s and is a good place to start your supplement journey as it is both gentle on the system as well as versatile. Other supplements that are commonly used by weightlifters include caffeine, branched chain amino acids, Creatine, Glutamine and fish oil.

By taking heed of the above guidelines and following a healthy, nutrient dense diet, you will find yourself with more energy and stamina to complete your workouts. Regardless of the eating plan you follow you cannot expect to see results overnight. Persevere in your endeavors, eat well and exercise hard and before long you too will sport a physique you can be proud of and lift weights you never thought was possible.


This is a guest blog post by: Lucy Wyndham