What should I be eating? - A proper diet
You can do all the weight training in the world and it won’t make a difference if you disregard your diet. Weight training can indeed strengthen bones, however only if there is enough calcium in the diet. Proper nutrition doesn’t have to be hard or not being able to eat your favourite foods, it’s all about moderation. Vitamins are not necessary provided you follow proper nutrition guidelines.
Essential Nutrients
Protein
Protein is the main ingredient that muscles need for growth. As muscles fibers break down during an intense workout session, the body uses protein to rebuild the muscle fibers. To be able to sustain muscle growth and repair, ideally, you should consume protein five to six times per day, every two to three hours. Sources of protein include chicken, fish, turkey, lean red mean and eggs.
Carbohydrates
Carbohydrates (carbs) is the main energy source that the body uses for muscle building activity, if the body is not fed enough carbs, the muscles will source proteins from other parts of the body, which is converted into glucose and used as energy. This will impede muscle growth. So it is very important to have an adequate supply of carbs in the system before an intense workout. Sources of carbohydrates include grains, bread, pasta, potatoes, rice, green vegetables and fruits.
Fat
Fat is another source of energy. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily aerobic activities, keeps the skin healthy, lubricates joints and encourages the absorptions of certain vitamins. The body cannot produce fat on its own; it must be consumed through dietary intake. Therefore you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The idea is moderation, not elimination of fats all together. Unsaturated fats, especially monounsaturated fats, are considered the "healthier" ones. Sources of unsaturated fats include nuts, seeds, vegetable oils and soft margarine.
It is important to have a balanced intake of the three body building food groups
Body Building Foods | |
Carbohydrates | 50% |
Protein | 30% |
Fat | 20% |
Examples of balanced diets
Plan 1
Breakfast
- Two to four scrambled eggs
- Two to three slices of toast, buttered
- One to Two glasses of orange juice
Morning Tea
- Tub of low fat yogurt
- Piece of fruit.
Lunch
- One to two turkey or roast beef sandwiches with salad
- Piece of fruit
- Rice with mixed vegetables and lean meat
Dinner
- Two to three pieces of chicken with rice
- One to Two baked potatoes
- Green Salad
Plan 2
Breakfast
- One to two bowls of cereal
- Two boiled eggs
- One to two lean sausages
- One banana
Morning Tea
- Tub of low fat yogurt
- Piece of fruit
Lunch
- Chicken Salad roll
- Caesar salad
- Two to three pieces of fruit
Dinner
- Large plate of pasta
- Mash potatoes
- Green salad.
Plan 3
Breakfast
- Large serving of pancakes
- low fat yogurt
- Tall glass of milk
Morning Tea
- Butter fruit scones with jam
- Piece of fruit.
Lunch
- Roast beef roll
- Caesar salad
- Two to three pieces of fruit
Dinner
- Two to three pieces of fish with mixed vegetables
- One to Two baked potatoes
- Green Salad
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