Undoubtedly, the food we eat has a huge impact on our lives. We should look at food beyond its deliciousness level because it plays a vital role in our lives and in its quality. The food you eat will play a huge role in the way you feel, look, and perform.
For example, when you want to perform great or look great, you know you need to work out in the gym. Yet, working out in the gym, as you know, takes a lot of energy. Your body needs that energy to perform and it comes… from the food you eat. I’m pretty sure you’ve heard about “we are what we eat” and that’s true. If you eat high-fat food – you get fat. If you eat high-protein food – you get ripped. Moreover, if you eat healthy food you are likely healthy and if you eat unhealthy food… well, you got it.
We often choose foods just for their taste, but we must also pay attention to other factors. For example, it could be tasty food, but if it’s poor quality, your body would run on poor-quality energy. You won’t be able to perform correctly in the gym and you won’t achieve your dream body. After all, to build muscle, your body needs to take the building material from somewhere… that’s right – the food you eat.
In short, you need the right type of fuel to lift weight and build muscle. If you only eat tasty but unhealthy food, you will likely become unhealthy, your body won’t be able to perform properly, and won’t be able to gain muscle, but will gain fat. So, you need a regular workout routine, but when it comes to supporting your bodybuilding goals, it depends on your diet.
The right food provides the right results
If you push your muscles hard in the gym, you will increase muscle growth. However, your body needs the correct food to be able to recover from the stressful workout and it needs energy to be able to push in the gym in the first place. So, you need to provide the right fuel if you want the right performance and the right results. Eating the correct food will support the rebuilding of stronger and bigger muscle tissue, while the correct pre-workout food will provide you with the energy necessary to strength train.
Your body can’t build muscle out of anything, it will require the right nutrients to construct new muscle and ensure the current muscles perform at their peak level. Besides the fact that you need the right micro and macronutrients, your body needs a certain amount too.
While it is possible to gain muscle in a calorie deficit, it is significantly harder and slower, and only to a certain limit. Therefore, you will need adequate nutrition in a calorie surplus if you want to gain lean muscle during your strength training program. If you do not eat correctly (quality or quantity), there’s a chance you could end up losing muscle tissue, even if you work out. Eating the wrong food or not eating enough could make you feel sluggish in the gym, hinder recovery, and make you feel and perform poorly. Therefore, while you’re strength training, you better ensure you eat the right amount of calories a day, and get enough protein to rebuild muscle tissue, while also paying attention to micronutrients and the other macronutrients.
How Much Should I Eat?
Well, it depends a lot on a lot of different factors. For example, your current body stats and your goals are the most important factors. When you want to lose weight, you tend to eat less food than your body burns on a daily basis. On the other hand, if you aim to build muscle, you need to make sure you create a calorie surplus that your body burns – more food than simply maintaining current body composition. Yet, this can be tricky, especially when you aim to gain lean muscle mass and stay away from gaining fat.
Yet, in the end, when you eat in calorie surplus healthy foods and you’re working out correctly, you are unlikely to gain a lot of fat. In the end, what you eat is key. Consuming large amounts of junk food, processed food, and unhealthy food will not support your goals of building muscle and strength. So, put that pizza aside and focus on eating the right foods.
- In terms of the number of calories – find your maintenance calories (can use online calorie calculators) and add 500 a day more from quality and healthy foods. Work out at least 3 times a week and make sure you get at least 1.5 grams of protein per kilogram of body weight a day, or even more.
Protein Food While Strength Training
As said, it is crucial to have a balanced diet, rich in nutrients. That’s important for everyone simply to feel good and stay healthy. But that’s even more important for those who have bodybuilding goals during strength training. Those people who aim to gain muscle and work out in the gym will require more food and more protein than the average person with a sedentary lifestyle. Protein is key for your body goals when it comes to gaining muscle, losing fat, and getting stronger.
Lean muscle is predominantly made up of protein (about 80%). So, protein is crucial to maintain the current amount of muscle mass. But if you want to gain even more, you need to stock up on it. That’s why it is a key element when it comes to maximizing the effectiveness of your workouts. It supports recovery post-workout and performance during strength training sessions. If you’re someone who wants to gain more muscle, up your protein game.
According to research, here’s the amount of protein you should get every day per kilogram of body mass based on the activity level:
- Sedentary lifestyle (little to no activity): 0.5-1 grams of protein
- Active individuals (moderate to high activity): 1.2-1.7 grams of protein
- Those who want to gain muscle (regular strength training): 1.6-2 grams of protein
Therefore, a person who is 70 kilograms may require
- 35-70 grams of protein a day if has a sedentary lifestyle
- 84-119 grams of protein a day if is fairly active
- 105-140 grams of protein a day if strength trains looking to gain muscle
Junk Food While Strength Training
Everyone loves different foods. Moreover, most people prefer different junk food. As said, a lot of people tend to choose their foods based on the taste only, but unfortunately, the tasty options are not always the healthy options. While you can still have some junk food every once in a while as it will not completely sabotage your bodybuilding goals, having a diet full of processed and sugary foods will definitely bring no good results.
Having a lot of junk food will likely make you feel sluggish and groggy. This will hinder your overall performance. Besides, they will not deliver the nutrients your body needs. Therefore, you will perform poorly, you will feel weak and fatigued, and your body won’t be gaining any muscle (but likely gain fat).
So, keep the junk food that you love only as an occasional treat for yourself. I recommend your diet to be at least 90% made of good, healthy, and unprocessed food. Only the rest 10% of your diet can come from junk, processed, unhealthy options.
You should focus on protein and have 10-20% of calories come from healthy fats, while the rest of calories should come from complex carbs. Carbohydrates are very important for your muscle-building goals.
Muscle Building Foods
Building muscle and strength is much easier and way faster when you consume the right foods that will fuel your workouts, support muscle growth, and speed up recovery post-workout. As said, you will need to eat a lot of quality protein, complex carbs, and healthy fats, while ensuring you also get enough micronutrients (from healthy options).
Here are some examples of foods that are protein-rich and also offer complex carbohydrates. Keep in mind that these are just examples, but are some of the best muscle building foods out there.
- Eggs
- Chicken (and other poultry meat)
- Lean beef (aim for lean cuts)
- Salmon (and other fatty fishes)
- Cottage cheese
- Beans (all beans)
- Tuna (very lean fish)
- Peanuts
- Greek yogurt
- Various nuts and seeds
- Tempeh
- Quinoa
- Tofu
- Brown rice
- Avocado
- Oats
Again, these are just examples as numerous other foods can help support your goals.
On the other hand, there are also those foods that you better avoid. Some examples that you better stay away from while strength training aiming to maximize your muscle gains are:
- Foodstuffs with added sugars
- Processed and fried foods
- High fat foods
- Alcohol
- Any other beverages high in calories/sugars
Support Your Strength Training Results
If you really want results from your strength training program, you better pay attention to the food you eat. As said, the food you consume will play an extremely important role in the results you yield from your efforts in the gym. By following the guide above, you make sure you are well on your way to outstanding muscle growth and strength gains. Make sure that hitting the gym is one side of the coin, but your nutrition both pre and post workout is the one side, which is just as important.
However, while you consume the right foods while strength training, you may also support your strength training results with the right compounds.
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