Weight Training Diet - An Example Of A Weight Training Diet
Now that we have established the type of foods you need to be eating, you will now need to incorporate some of them into your weight training diet. Presumably the ones you know you are going to eat. I will show you an example of a weight training diet to help you put together one of your own and give you an idea of what a weight training diet should look like. Remember to write your weight training diet down and plan it before you start any kind of weigh lifting routine. You will then know what you need to be eating each day and are thoroughly prepared. Remember to stick with 5-6 Meals/Snacks A Day, starting with breakfast.
Now, it is not necessary for you to eat immediately after getting up, but you should eat sometime soon. If you get up at 8, Ensure You Eat Your Breakfast by 9. Each meal needs to be comprised of carbs, protein and fats and breakfast is no different.
Cereals such as bran flakes, wheetabix and oatmeal are great for breakfast. It is a good idea to add a good multi-vitamin and EFA supplement into your weight training diet so why not add them to your breakfast meal. These supplements will supply the body with a range of vitamins, minerals and healthy fats to start the day off right.
If you feel like boosting the protein content of your breakfast it can be a good idea to consume a protein shake with your breakfast. Protein shakes, often known as protein powders are another safe supplement you can use if you find it hard consuming the correct amount of protein throughout the day.
Protein Powders mainly come in tubs with a small scoop. On the side of the tub it will tell you how much protein is in one serving. Whey protein is the best protein supplement to be taking as it is digested by the body in around 30 minutes of taking it. This makes it ideal for after a workout.
You can mix your protein powder with milk, water or even grape juice. It doesn’t matter too much about what you mix it with however, when taking after a workout, try and mix it with water or grape juice as this way it will be digested quicker. To mix your protein shakes you should use a blender. If you dont have a blender available, you can manually shake or stir it until the powder has fully disolved.
Lets take a look at an example of a weight training diet:
| 8.00am |
|---|
| 1 packet of oatmeal, 1 protein smoothie (200ml of milk, 1 scoop of protein powder, 1 spoonful of your EFA Supplement) 1 multi-vitamin. |
| 10:30am |
| 1 brown bread tuna sandwich, 1 glass of milk. |
| 1.30pm (pre-workout) |
| 75g of brown rice, chicken breast and vegetables |
| 3.00pm |
| Workout |
| 4-5pm (post-workout) |
| 2 scoops of whey protein mixed with 200ml of grape juice or water and 2 scoops of maltodextrin/dextrose. |
| 7.00pm |
| 100g of white fish, 75g of brown rice, 1 glass of milk |
| 9.00pm |
| Low fat cottage cheese (either 1 pot or half a pot) and 1 banana |