Many people who are new to weightlifting automatically assume they need to start eating considerably more than they have been, if they are to have any chance of increasing their muscle mass. While there is certainly some truth in this, it’s by no means a hard and fixed rule. For example, a weightlifter’s first goal should be to get fit, and to shed as much body fat as possible. Once the excess fat is gone, then we can seriously start focusing on increasing muscle mass, and this is when a proper diet becomes especially important.
Quite often you’ll hear weightlifters recommending that you should eat countless eggs every day, because they are rich in protein. You hear the same recommendations being made about things like whey as well. In truth however, you’ll achieve far better results if you focus on eating a balanced diet with certain foods in a method like anabolic cooking, and you also won’t be putting your overall health at risk.
Increasing Daily Food Intake
Once you are satisfied that you are eating a balanced diet, then it’s time to begin increasing the amount of food you eat, paying special attention to protein rich foods. Every person is different, so you will at first have to rely on some trial and error.
When you look in the mirror, you will know if your muscles are getting bigger or not. Using a bathroom scale is not your best option, since your goal is muscle gain rather than weight gain, and contrary to what you might think, fat is heavier than muscle. Seeing your weight increase could therefore be an indication that your body is once again beginning to store fat. The golden rule to remember is that if you consume more calories than your body is burning, the excess calories will be stored in the form of fat, rather than being converted to muscle. If this happens, you either have to reduce your calorie intake, or else you need to increase the amount of exercise you’re currently doing.
As a general rule of thumb, weightlifters consume more calories than their bodies actually require, and then they counter this by lifting weights; the result being an increase in muscle mass. However, extra calories should ideally come from high protein foods, bearing in mind that protein is the building block of muscles. For best results, protein should make us approximately 20 to 30 percent of your diet.
High Protein Foods Recommended For Weightlifters:
- Chicken breasts
- Turkey (beasts and other lean cuts)
- Lean beef
- Lean pork (cuts like tenderloin)
- Egg whites
- Low fat dairy (milk; cheese and yogurt)
The Importance Of Complex Carbohydrates
Complex carbohydrates are crucial for weightlifters because they supply the necessary energy required for training. For a review of good bodybuilding nutrition, see http://anaboliccookingexposed.com. Carbohydrates are broken down into glycogen by the digestive system, and this is then stored in the liver and in the muscles. A strenuous workout can swiftly deplete your glycogen, at which point fatigue will immediately set in, and this will prevent you from training as you should be. Ideally, carbohydrates should make up about 60% of your diet.