KEY
POINTS OF THE ARTICLE BELOW:
-
Quality eating is a critical part of training
-
It
is good to have extra supplements as a part of your weightlifting nutrition
program
-
Eat 4-6 times a day
-
Many nutritionists recommend one gram of protein and
15 calories for every pound of weight each day when muscle gain is the goal.
I think my
weightlifting nutrition program and training plans are really good but why
aren't I getting any bigger? I used to wonder that too until I gained 10 pounds
in 5 weeks. I always trained hard and drank protein shakes as a part of my
weightlifting nutrition program to gain muscle mass but never got really amazing
results. Until after I altered my routine. I was able to see big results in two
weeks. Now I'm going to share one of the secrets that is really critical if you
want to build any muscle. So, are you ready to see a sample day from my
weightlifting nutrition program and hear how one change in the nutrition
program allowed me to gain 10 pounds of pure muscle in 5 weeks?
BASICS OF
NUTRITION YOU NEED TO KNOW
When you are training to gain muscle, eating is one of
the biggest factors. You need to eat at the right times and the right kind of foods. Make sure the food you eat is
full of quality nutrition for your muscles to grow.
Now, you might think how much do I
need to eat and what? Do I need to use supplements and what kind to get
amazing muscle growth? I used to ask the same questions. I will show
you one day from my weightlifting nutrition program as an example.
Nowadays every magazine has several supplement ads.
All those ads can be confusing and you are not sure which one is right for you.
Myself, I use whey protein and maltodextrine which is carbohydrates.
WEIGHTLIFTING NUTRITION
PROGRAM
My one day sample
Break fast,
7:30am: 20g protein powder
mixed in Oatmeal with berries and one banana.
Breakfast is when you should eat a lot of
slow carbohydrates and protein. Your brain needs carbs to function and you’ll
have energy for the day. Oatmeal is high in fiber and good for your stomach and
metabolism.
Snack,
10am: protein shake (30g protein, 10g carbs) or a sandwich and cottage cheese
A protein shake is really good to have
this time of day. Make sure it doesn’t have over 30 grams
of carbohydrates because those carbs are sugar. It raises
your blood sugar level really high and then it drops fast. That makes you
tired.
Lunch,
12 am:
Spaghetti with meat or sea food and a big salad
Lunch should be your biggest meal.
Snack,
3pm: Sandwich (2 slices multi grain bread, ham, cheese, fresh spinach and tomato)
Personally, I get really hungry in the
afternoon. Sometimes I'm too busy to make food, so I just grab a
protein shake.
Optional snack before exercise:
Yogurt, toast or banana, milk
Usually, I go to the gym
around 6pm so I like to
have a light snack an hour before I workout. That gives me extra energy so I can
push myself harder.
Protein shake after training:
30g protein, 30-50g carbs
I drink
my shake right after my workout. This is most beneficial since it is the
recovery time. (To replace a protein shake you can eat a banana and
drink chocolate milk.)
Supper, 8pm or after
exercise:
Chicken breast, potato,
salad and cottage cheese or lunch left over
Supper should be a big
meal since it is still recovery time. 1-2 hours after training is a good time to eat.
Night time snack: Protein shake (30 grams) or omelet
This varies from day to day
depending on what time I train.
Drinks during
the day:
Skim milk,
Water, Soda (limited & sugar free)
THE MOST IMPORTANT THING
ABOUT DIET FOR MUSCLE GAIN
Now you have seen my one day meal plan
from my weightlifting nutrition program. I try to get one gram of protein and
15 calories for every pound of weight each day. That is the most important guideline to
follow when building size because protein is the major nutrition which builds
muscle and you need carbs for fuel to train hard. I couldn't do that
without extra supplements.
Written By Matti Korhonen
Ice Hockey Goalie & Coach
Email:info@athleticforce.com
