With the developments in sports nutrition and a growing demand for healthier ways to get in shape, more people are trying to find the best ways to eat right and therefore, complement their training programs. Gone are the days where the focus is on things like strength training techniques for women for example and men are only aware of how much weight they can lift. Smart training leads to better if not life changing results. Weight training techniques coupled with the right diet and proper rest can lead to increased performance and overall strength.
Adequate calorie intake is vital to a sound muscle strength training program. Strength training techniques can only be effective if you have enough energy to supply the deeds and enough nutrition to repair and replace muscles torn during the workout. In this case the only way to train and grow at the same time is by proper diet. Huge amounts of calories are needed to fuel both workouts and tissue building. Also, getting enough calories is as important as getting the right kind. These are some of the foods you should eat to complement your strength training techniques and get the best results:
Carbohydrate is the predominant energy source to power your strength training techniques. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. For this reason, athletes doing strength training in the hopes of building lean muscle need to have an adequate carbohydrates intake. Experts recommend at least 500 to 600 grams of carbohydrate per day.
Unlike carbohydrates and fat, protein is not a primary energy source, but it plays an important role in metabolism and muscle health. The goal of proper protein intake is to consume adequate amounts throughout the day, with extra doses after workouts. Consume 1-1.5g protein per body weight daily.
3. Lean Beef
Lean beef is an ideal source of protein. So make sure to include in your regular diet.
4. Eggs and Egg Whites
Eggs have almost everything you need. They’re one of the highest-quality protein sources around, because they contain all the necessary amino acid building blocks for healthy muscles.
This vegetarian protein source is full of heart-healthy fats and, like all veggies, is cholesterol-free, yet it still provides your muscles with high-quality protein
Legumes such as lentils, beans, and peas come packed with both healthy protein and carbohydrates.
7. Skinless Chicken Breasts
Skinless chicken breast is one of the leanest sources of protein. One 3-ounce serving has 94 calories, 20 grams of protein, and about 1 gram of fat.
Seafood is an ideal protein because it’s low in artery-clogging saturated fat. Plus, fatty fish rich in omega-3 fats can help lower triglyceride levels. There are so many kinds to choose from that there’s something to please everyone’s palate.
When combined with a good diet and strength training program, this supplement has the potential to produce slightly more power during training. Research has also found that intake of creatine may help speed up muscle gain. While many creatine supplements are available, meat is the best natural dietary source.
10. Whey protein
Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance. Whey protein is a rich source of branched chain amino acids, containing the highest known levels of any natural food source. Weight training for women can also benefit from whey protein shakes as they are the protein to go for those who are always on the go.