Diet Plan For Strength Training


Diet plan for strength training is an important aspect to strength training. You need a decent diet and fitness supplements to get the most out of your workout, to accelerate your gains, and avoid injuries and burnout. I’ll share some tips with you so you can build muscle and increase your workout intensity.

Strength Training Diet Plan

Eating tasty food. Favorite meal

Eating the right foods will replenish your muscles and help build them up bigger and stronger.

A proper strength training diet give your body the resources it needs to perform in the weight room and recover afterwards. Strength training can be very stressful on the body, so it’s important to give your body what it needs.

Strength Training Diet

When strength training, your muscles are taxed more than usual. That means they’re breaking down faster and need more fuel. Eating the right foods will replenish your muscles and help build them up bigger and stronger.

The major nutrients you need are called macronutrients. There are three of them: protein, carbohydrates and fat. Each plays an important role in helping you fuel up for and recover from your workouts. Micronutrients are the other category of nutrients, which consist of vitamins and minerals. If you’re deficient in vitamins or minerals it can affect your performance and overall health.

You also have to worry about the amount of calories you’re consuming. You can use a calorie tracking app like MyPlate to input your food and figure out your calorie intake for the day. You should try to maintain your weight while strength training, to ensure that you’re consuming enough energy to replace what you’re burning in your workouts.

Protein Recommendations for Training

Protein is one of the most important building blocks of your body, including your muscles. The protein you eat is digested and turned into amino acids, which are combined to make different proteins.

Your body reassembles amino acids to create whatever structures it needs. When you’re strength training your muscles are stressed more than usual, which makes your protein intake requirements go up.

The American College of Sports Medicine suggests eating 1.2 to 2.0 grams per kilogram of body weight in protein per day if you’re lifting weights. That comes out to about 17 to 28 percent of your total calorie intake. You can eat more than that, but try not to go below the minimum 1.2 grams per kilogram of body weight.

You need to eat a sufficient amount of protein to build muscles because strength training degrades your muscles. The damage caused by strength training increases muscle breakdown. If you eat enough protein then your body will build more protein than it breaks down, giving you a net gain in protein.

Food sources of protein should be lean animal sources like chicken and fish. You should try to limit the amount of red meat you consume, because it’s high in saturated fat which can increase your risk for heart disease. Eggs and milk are also high-protein animal sources. Vegetarians can consume nuts, legumes and whole grains for protein.

Carbohydrate Recommendations for Training

Carbohydrates are your body’s main source of energy. Even your brain primarily runs on carbohydrates. Your body breaks the carbs you eat down into glucose, which is a simple sugar that it can send to different areas of the body to provide fuel.

When your body sends sugar to the muscle it’s converted to muscle glycogen, which is stored inside the muscle for future use. This is one of the main energy sources your body uses when you lift weights.

Unless you’re training multiple hours per day at very high intensity, you only need about 3 to 5 grams of carbohydrates per kilogram of body weight, according to an August 2018 article from the Journal of the International Society of Sports Nutrition. From a meal planning perspective, carbohydrates should account for about 42 to 50 percent of your calorie intake for the day.

Low-carb and ketogenic diets have become increasingly popular. Theoretically, you don’t need to consume high amounts of carbohydrates to perform well in the weight room. In fact, a small 21-person December 2016 study published in the Journal of Sports Science & Medicine showed that subjects who trained while restricting their carb intake didn’t see a difference from people who ate a normal amount of carbs.

This study shows that carbohydrates aren’t necessary, but some experts would disagree. For example, the Journal of the International Society of Sports Nutrition says that carbohydrates are essential to any type of athletic performance. It’s up to you whether or not you want to include carbohydrates in your diet, but they’re often recommended.

Whole grains, vegetables and fruit are the best forms of carbohydrate. Whole grains contain vitamins, minerals and fiber that are all essential for your health. Whole grain cereals, bread and pasta are all healthy choices. Fruits and vegetables contain carbohydrates, fiber, vitamins and minerals, making them an essential part of your diet.

Starchy carbohydrates like potatoes and pasta are also healthy to consume, particularly if they help you meet your carbohydrate goals for the day. Try to stay away from sweets like candy and focus on meeting your carbohydrate goals with whole foods.

Fat Recommendations for Training

Fat is the third and final macronutrient. It also provides energy and nutrients in the form of fat-soluble vitamins. Fat is an incredibly dense form of energy storage. The average person carries about 50,000 to 60,000 calories worth of fat on their bodies.

You only need about 0.5 to 1.0 grams per kilogram of body weight of fat per day if you’re on a strength training diet. That’s about 25 to 35 percent of your total calorie intake. The amount of fat you need is relatively low because it’s so high in calories. There are 9 calories per gram of fat, as opposed to 4 calories per gram of carbohydrates and protein.

There are many sources of fats, and some are healthier than others. Trans fats are the worst type of fat and most directly linked to heart disease. You should avoid this type of fat entirely. Check the nutrition labels on food to see if there are trans fats included.

Monounsaturated and polyunsaturated fats are generally considered to be the healthiest fats. They’re found in foods like vegetable oil, nuts and avocados. Whereas trans fats are dangerous for your heart health, unsaturated fats can actually help your heart by reducing inflammation of the arteries.

Saturated fats are acceptable in limited amounts, but they shouldn’t be the bulk of your fat intake. They’re found in red meat and dairy products. Try to cut down on these fats and add more unsaturated fat to your diet.

Number of Meals Per Day

The number of meals you eat per day isn’t the most important factor in your meal plan. However, it’s important to be as consistent as possible. Most people do well with three meals per day. You can also do four smaller meals or two large meals, depending on how much time you have to cook, prepare, eat and clean.

The most important thing when designing your weight lifting meal plan is that you eat enough food, with the proper macronutrients and healthy food sources. Keep in mind that if you eat fewer meals per day, it’ll be more difficult to eat all of your required calories.

An August 2016 study published in the European Journal of Sport Science studied subjects who restricted their eating to a four-hour window. The subjects were allowed to eat as much as they wanted during that small window. However, they ended up eating on average 650 fewer calories per day than the group that wasn’t restricted.

In the study, the researchers found that eating less didn’t have a negative effect on resistance training, but it was also a short-term study. It’s possible that eating less would hamper strength training in the long term.

Eating three meals per day should leave space between meals to digest food so that you’re not too full throughout the day. There’s also time to snack between meals. Try to consume protein, carbohydrates and fat in each meal.

For example, your breakfast can consist of eggs, spinach, tomatoes, oatmeal and an apple. In one meal you have fat, protein and carbohydrates. If you evenly distribute your macronutrients, you can have balanced meals. Remember that carbohydrates will be a large portion of most of your meals, so expect to eat more carbohydrates than any other macronutrient at each meal.

Pre & Post Workout diet for Strength Training

When it comes to strength training, the early you add it to your fitness routine, the better it is. As we age, it gets harder to build or maintain muscle. And the best way to build strong muscles that defy aging is strength training.

The benefits of strength training go beyond mere fat loss or inch loss. As you build lean muscle, the body fat starts dropping. It also helps you become stronger and more functional.

For most people, cardio is the first and favorite route to weight loss. But cardio without strength training is like a body without a soul. Cardio primarily helps in burning calories during the workout. Once you are off the treadmill, the calorie burning stops.

On the other hand, strength training helps burn calories during and after exercise. Also, more muscle means a higher BMR or Base Metabolic Rate. How?

During strength training, your muscle is constantly being broken down, recreated, and synthesized. All these procedures need energy. So the more muscle you have, the more energy your body will consume to carry out all these procedures.

And let’s not forget metabolism, which thrives with strength training. As you burn more calories at rest, thanks to a higher BMR, you experience not just weight loss but also a tighter and leaner body. In a nutshell, strength training is an indispensable part of every weight loss plan.

pre and post workout diet
Your muscles need adequate nutrition to repair and recover.

It goes without saying that for good muscle mass you need a healthy pre and post-workout diet, muscle-nourishing & building nutrition in particular. Nutrition is an integral part of strength training. Undergoing constant wear and tear, your muscles need adequate nutrition to recover and repair.

Contrary to popular belief, eating right for strength training doesn’t only mean grazing on high-quality protein foods. Prioritizing protein in your pre and post-workout diet is definitely important for maintaining muscle health, but you also need Carbohydrates, Fat, and Hydration to keep the body performing at its best.

Athletes or those who do high-intensity workouts need Carbohydrates with protein in their pre and post-workout diet because carbohydrates produce energy in a more efficient manner than fats and protein. Since not all fats are created equal, healthy fats such as avocado, nuts, coconut oil, etc, when included in pre and post-workout diet, provide you adequate energy for strength training.

At the same time, the quantity, quality, and timing of your pre and post-workout diet, as well as snacks, also plays a key role. For example, whole-grain offers healthy, complex carbs in comparison to a pizza, which gives simple carbs. For heart-healthy Fats, you can consider walnuts, almonds, avocados, and fish.

Truly effective and result-oriented strength training is deeply rooted in a nutritious pre and post-workout diet. When strength training, the food you eat becomes a source of energy as well as nourishment for your body. Let’s see what sort of pre and post-workout diet you need to have in order to get the best out of your strength training.

benefits of pre and post workout supplements

Pre-workout Meal (1–2 hours before the workout)

The obvious difference between the pre and post-workout diet is the timings. Think of a pre-workout meal as an energy booster. You need to fuel up a bit for a truly engrossing, sweat-high workout session.

This will also ensure that there is less muscle glycogen depletion, which in turn increases muscle growth. Go for a smart snack, which gives you more energy to exercise even harder in the gym.

Ideally, a smart snack is a mixture of carbohydrates and proteins so that it can provide more sustained energy levels and prevent muscle breakdown.

All in all, a Pre-workout meal is important as it helps to reach our maximum potential and better concentration during a workout. Some healthy pre-workout snack options are:

 Coconut oil (2 tsp) in Coffee (1 cup)

 Coconut water

In between pre and post-workout diet

Muscle cramps, achy joints, headache, nausea, and fatigue are all likely symptoms of moderate dehydration. To maintain the hydration levels, reduce exercise fatigue, decrease muscle soreness and help build muscle, you need a good mix of powerful electrolytes and nutrients such as sodium and potassium. While working out, you can try:

 BCAA (1 scoop) in 500 ml of water

 Whey Protein (200 ml)

*Scoops and water also depend on the height and weight of your body plus the weight one is lifting.

Post-workout diet (30 minutes after the workout)

Protein plays a crucial during this 30 minutes window after strength training as it helps reduce muscle soreness and fatigue. Since this is your body’s building phase, you need to eat protein to help the body replenish and recover.

During exercise, muscle tissues break down. The protein we eat after a workout also gets broken down into amino acids, which then supplies the nutrient needed for muscle tissue repair. You can look at these healthy combinations:

 Egg whites (3) + Whole grain Toast (1)

 Moong Dal Cheela (1) + Curd (1 cup) + Paneer cubes (2 tbsp)

 Quinoa Khichdi (1 bowl) + Sattu (1 glass)

Post-workout diet (in 2 hours)

A proper, balanced, and nutritious meal is necessary post-workout because after strength training body’s metabolism gets fired up and it continues to be on fire for a long time.

Your body steps into the “after-burn phase” due to excess post-exercise oxygen consumption (EPOC), which keeps metabolism elevated for up to 72 hours afterward. This boosts the burning of fat long after a workout, compared with lower or moderate-intensity workouts.

Your meal should aid this post-workout calorie burn. This is how your plate should look like:

Lentils/lean Protein + Starchy veggie/ Whole grains + cooked green leafy veggie or other veggies + Ghee/White Homemade butter + Yogurt/Buttermilk)

8 Strength Training Exercises that you can do at home

1. Plank

2. Squats

3. Chest press

4. Deadlifts

5. Burpees

6. Push-ups

7. Lunges

8. Jumping jack

Benefits of Strength Training

 Builds & maintains Lean Muscle Mass

 Improves bone health

 Improves aerobic performance and overall physical activity

 Lowers cholesterol

 Accelerates Weight loss

 Boosts immunity

benefits of pre and post workout supplements

Pre and post-workout meals for muscle gain

When working out, your primary aim is to stay lean and build good muscles. Taking a small, mini-meal an hour before your workout will help you achieve the muscle growth you are aiming for.

Make sure your pre-workout diet should not be heavy, which can make you feel lazy and sleepy. The small pre-workout meal should be made up of equal parts of lean protein and carbs to give you the right amount of energy for exercising.

It is believed that intense sessions of resistance exercise damage the muscles, but consuming protein increases the number of amino acids in the body, which help to reduce deterioration, synthesize muscle proteins and stimulate growth.

Protein in the post-workout meal with healthy fats helps your muscles repair, recover and grow.

pre and post workout meals for muscle gain

Pre and post-workout food for weight gain

Pre-workout diet

Grilled Chicken, Broccoli, and Sweet Potato

Whole Grain Bread and Boiled eggs

An apple with peanut butter or a small handful of nuts

Any whole piece of fruit — Fruits provide the best source of simple carbohydrates before a workout. Bananas are a popular choice, as they contain potassium as well as simple carbohydrates.


1/2 cup oatmeal with raisins or berries

A handful of nuts and raisins (two parts raisins: one part nuts)

Post-workout diet

Salmon with Sweet Potato

Grilled chicken with roasted vegetables.

Oatmeal, whey protein, banana and almonds.

Cottage cheese and fruits.

1 slice of whole-wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

1 to 2 hard-boiled eggs with a slice of whole-wheat toast

A veggie omelet with avocado and ½ cup of roasted potatoes

What should be the pre and post-workout meals for women?

The rules for pre and post-workout meals for women follow similar rules. You should not eat immediately before a workout because your stomach tries to simultaneously digest the food while exercising, which can cause discomfort.

To maximize the result of your training, plan your pre and post-workout diet in such a manner that it doesn’t strain your digestive system. A combination of carbs and protein is recommended for pre-workout meals and this should be taken at least 45 minutes before the workout.

Post-workout, it is recommended that you consume 0.3–0.5 grams of protein per kg of your bodyweight soon after a workout. Go for complex carbs that help your muscle replenish the glycogen they just lost while training.

Research suggests that a delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis. Moreover, keep your body well hydrated during the workout.

What to eat pre and post-workout to lose weight?

Exercising and eating for weight loss can be tricky to balance. Your body needs enough fuel to give you plenty of energy for the workouts. At the same time, you do not want to store calories that could prevent you from losing weight.

Combining a complex carbohydrate with a lean protein for your pre and post-workout diet is the best way to fuel your body for the desired weight loss. The no starvation and scientifically balanced weight loss diet & nutrition plans from Nutrition by Lovneet Batra can help you eat right for weight loss.

Is it better to have a pre and post-workout meal?

Weight loss happens when your body loses fat and gains lean body mass. This can be achieved through the perfect combination of diet and exercise. Both pre and post-workout diets are important.

Optimal nutrient intake prior to exercise not only helps you maximize your performance during the workout but also minimizes muscle damage. Good nutrition post-workout can help your body repair and recover faster.

Supplements for Strength Training

Many supplements are marketed towards weight lifting diets. For example, protein powder, creatine and pre-workout supplements are popular among bodybuilders and recreational gym-goers. Protein supplements can enhance gains from strength training, according to a March 2018 review published in the British Journal of Sports Medicine.

However, nutrition supplements shouldn’t be a priority in your meal plan. They are meant to supplement an already substantial diet. If you find that you’re unable to hit your protein requirements, for example, consider buying a protein powder.

Vegans and vegetarians are particularly vulnerable to low protein levels. They can supplement with protein powders to boost their protein intake to normal levels. Other vitamin and mineral deficiencies can be fixed by taking multivitamins. Supplements can be useful, but they shouldn’t be a crutch.

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