The Best Muscle Building Nutrition Program

CHOOSING THE RIGHT FOOD

After having laid the theoretical foundations and defined the key figures of our food program for weight training, let’s look at choosing the right foods. The weight training menu should be based on a combination of high-quality protein and complex carbohydrates. Although it plays a central role in many metabolic processes, including the production of anabolic hormones such as testosterone, fat should be limited to a moderate amount.

1-HIGH-QUALITY PROTEIN SOURCES FOR WEIGHT TRAINING:

  • Low-fat dairy products (cottage cheese, cheese, yogurt)
  • Low-fat meats (beef, chicken, turkey)
  • Fish (salmon, mackerel, herring)
  • Red lentils, red beans, peas, quinoa, chickpeas, soybeans

2-HIGH-QUALITY LIPID SOURCES FOR WEIGHT TRAINING:

  • Oils (hazelnut oil, walnut oil, coconut oil, olive oil)
  • Avocados, flaxseed, sunflower seed
  • Nuts (almonds, Brazil nuts, cashews, pistachios, etc.)


3-HIGH-QUALITY CARBOHYDRATE SOURCES FOR WEIGHT TRAINING:

  • Wholemeal products (wholemeal rice, wholemeal pasta)
  • Oat flakes or spelt flakes
  • Quinoa, amaranth
  • Rice cakes

In addition to protein, carbohydrates and other fats, it is important to maintain an adequate supply of vitamins. Indeed, when you train, your body loses a large number of minerals and vitamins. The most affected are vitamins B2, B6, and B12, which play a crucial role in your fitness sessions. To close this food program for weight training, all relevant decisive factors such as calorie content, nutritional distribution and food choice still need to be clarified.

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