It is well known that protein plays an important role in the nutrition of strength athletes – whether protein shakes or protein bars, they are all designed to support muscle building. But does more protein really equal more strength? And what other nutrients are important in this sport?
Basics of nutrition in weight training
Not only in weight training applies: training alone is not enough. Of course, this forms the basis for increasing strength, endurance, or general fitness, but without a healthy sports diet to support you, you will usually not achieve great success, especially with ambitious strength training. Because when it comes to increasing muscle mass, the body needs sufficient nutrients to support this build-up. Therefore, when creating your next training plan, also think about fitness nutrition. We’ll tell you what’s important!
Protein as a training booster
When it comes to nutrition in weight training, the focus is on protein-rich recipes or foods with many amino acids, from which the proteins are built. They can contribute to muscle thickening or muscle building and are therefore recommended for athletes. However, that doesn’t mean that lifters should rely too heavily on protein in their diet. The recommended intake is 1.2 to 1.7 grams of protein per kilogram of body weight per day. Training beginners may also need a little more protein at the beginning of this diet, as the body first has to get used to the new strain. More than two grams of protein per kilogram of body weight is not recommended, even for very ambitious athletes. This would result in excess energy being converted into fat by the body. Consuming too much protein over a long period of time can also damage your kidneys.
Don’t forget the muscle fuel
Protein, such as that found in our protein bread, is not the only nutrient that should be included in sports or muscle building nutrition. Whether you’re training at home with your own weight or bodybuilding with heavy dumbbells at the gym, make sure your body is properly fueled. The insulin released by the intake of carbohydrates gives you energy for your training and also has a positive effect on muscle building. However, make sure you eat “good”, i.e. complex, carbohydrates. These can be found in whole grain products, for example. Even after a successful weight training unit, it is important that you replenish your energy stores. A combination of carbohydrates and proteins is best for this. Simple and tasty snacks that contain both nutrient groups are, for example, muesli with yoghurt, pancakes with fruit, wholemeal bread with quark and cheese, or a milk and banana shake. If you prefer the pegan diet, you need to be particularly careful when combining it.
What else does your body need for weight training?
Of course, you shouldn’t neglect other nutrients that are part of a balanced and healthy diet when exercising. These are vitamins and secondary plant substances, such as those found in fruit and vegetables. Unsaturated fatty acids should also be part of your diet in moderation. Also, don’t forget about minerals that you lose through sweating during weight training. Sodium plays a special role here. Potassium, calcium, and magnesium are also important. A solution is above all to drink enough. Your water will be more interesting and nutritious if you add freshly squeezed lemon or apple juice.