The calculation of the right amount of calories required defined the basis of the food program for weight training. The next step is to weight the 3 macronutrients – protein, fat, carbohydrates – and understand their role in the food program.
Protein plays a key role in recovery, nutrient intake, and strength training. In the weight-training program, it is generally recommended a protein intake of 1.5 to 1.8 g per kilogram of weight (about 20 to 25% of the total energy content). It should be noted that a higher protein intake does not improve muscle strength.
After an intensive training session, protein shakes are also very good at delivering protein quickly to the muscles. The classic is, of course, whey protein, which is even better with a few fresh fruits. Try it, its taste might convince you!
Proteins – The building blocks of the muscles
Your muscles need protein in the form of amino acids to repair muscle fibers and form new cells. When selecting appropriate protein sources, the main concern is to ensure a healthy mix of animal and vegetable protein. They must also have a high biological value and be very low in fat.
However, Cheat Day requires that various recipes such as protein pancakes or protein brownies are tolerated on this very special day. You can also prepare protein snacks that you can incorporate into your daily diet.
Carbohydrates – The fuel for your training
The intake of carbohydrates in a food program is governed by many factors. When training almost daily with intensive training sessions, adequate carbohydrate intake is essential. Giving up carbohydrates means long-term exposure to fatigue and significant power losses, with the risk of reduced motivation for training.
Fats – For optimal hormonal balance
Healthy fats are often neglected in our diet. And yet, the myth that “fat would make you fat” has long since been dispelled. A good supply of fatty acids, especially polyunsaturated fatty acids, is very important for the proper functioning of the body.
The absorption of fat determines the level of testosterone and therefore the release of growth hormones necessary for muscle building. These good fats are found in both vegetable and animal sources. For weight training, we recommend 1 gram of fat per kilogram of weight (20 to 25% of the total energy quantity).
Based on your daily calorie needs, our nutritional distribution calculation determines the exact distribution of nutrients for weight training. Thus, creating your own food program for weight training becomes a child’s play.