Nutrition for Weight Training: What To Know


Are you ready to lift?

Maybe it’s because we’re in sunny SoCal and everyone wants the perfect beach body, but by far one of the biggest requests I get from new clients is to create a training program for them that will allow them to beef up. This is especially true for men who want to work not just on their abs, but on their biceps, triceps, pecs and lats as well.

While I’m always excited to help guys lift and get that shredded look, what many people don’t realize is that carving out that sculpted physique isn’t just about the time you put in at the gym. It has a lot to do with nutrition.

Basics of Weight Training Nutrition

The good news is that developing a healthy eating plan for weight training isn’t really that difficult.

Most people know that you need to add in a lot more calories, and many even realize that those calories should come from lean meats that are high in protein, but there are a few other tricks you can use.

For starters, I would recommend you develop a habit of eating 3 sizable meals each day, with at least two snacks. The most important of these is, of course, your breakfast, and yet that’s the meal many people skip over. Getting into the habit of eating a few eggs each morning along with a side of fruits will put your body in the state it needs to be prepared for the day and the workout ahead.

For the snacks, I encourage at least one light pre-workout snack, such as a protein bar, and a larger post-workout snack such as a shake or palette of vegetables.

You can learn more about crossfit nutrition with this guide to weight training.

Consider Supplements

The reality is, though, that if you’re really serious about changing your body’s form, your diet alone might not be enough. For weight lifters, supplements are often a clear choice. I’m not talking about steroids, I’m talking about natural supplements that allow your body to get more of the vitamins and minerals it really needs to replenish and stay fit after a tough workout.

I’ll talk more about the pros and cons of supplements in a later post, as well as my thoughts on which ones work well and which ones don’t, but for now I’ll just throw it out as an idea to consider for helping get a ripped look and feel faster.

Learn more about exercise nutrition from the Academy of Nutrition and Dietetics.