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Weight Training Diet Plan: What Foods Should You Eat?

By Adriana Seng | Food Tips

Nov 10

If you are planning on getting yourself a toned muscular body, then you must be prepared to apply strict discipline to yourself when it comes to your diet. Building muscle is not just about exercising with weights, and it’s also about creating a low fat and high protein diet that will help your body build muscles.

There are a lot of foods out there that can be good for building muscle, but there’s also a lot of food that can slow down your body’s progress when you’re weight training. The key to effective weight training is knowing which food is beneficial.

What You Should Eat

To start getting that toned muscular body, you must completely fill your diet with protein rich food. Protein is essential for building muscle because it contains amino acids that acts as the building blocks of the muscles in your body.

Some protein rich food you should consider adding to your weight training diet plan includes:

Lean Beef

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A piece of lean beef meat contains plenty of muscle building vitamins and nutrients including B vitamins, Zinc, and Iron. Lean meat is an excellent choice for weight training since it can provide you with enough protein without too many calories.

Skinless Chicken

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Chicken is a great piece of meat that packs a lot of protein, about 24 grams per 3 ounces to be precise, which makes it a perfect addition to your diet when you start your weight training.

What’s great about chicken is that you can cook it in so many different ways. You can add chicken to a low-calorie salad, a sandwich, or you can just eat it as it is. However, the chicken skin does have fatty cholesterols, which is why you must not include it in your meal.

Cottage Cheese

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Approximately 28 grams of protein are contained in each cup of cottage cheese. It is jam packed with casein protein that helps build muscles in your body by helping your body emit muscle building amino acids. However, cottage cheese does contain a high amount of sodium, which means that too much of it cannot be good for your body.

Eggs

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One large egg can contain about 6 grams of protein. Eggs are a great addition to your weight training diet plan because they are very easy to prepare and it is something you can mix with a lot of other foods. But if you genuinely want to get the most out of your egg, the ideal way to eat it would be by hard-boiling it.

Fish

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Fish meat contains a lot of protein, but each fish differs in protein content. Tuna for one has approximately 22 grams per 3 ounces, Tilapia has 21 grams per 3 ounces, and Salmon has 23 grams per 3 ounces.

Aside from protein-rich meat, fish can also provide you with fat melting omega-3 fatty acids, which can speed up your body’s muscle building progress.

What You Should Not Eat

For every healthy food out there, there is an unhealthy counterpart. The unhealthiest foods often contain lots of sugar, salts, and fats. Steering clear of these types of foods will significantly help you when it comes to weight training.

Here are some foods you should completely avoid during your weight training:

White Bread

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White bread can significantly increase your body’s blood sugar. Increased blood sugar can cause the formation of fat cells, and what’s worse is that it can lead to Diabetes.

But if you love bread and like making sandwiches, then you should just try opting for whole-grain bread instead of white bread to ensure the progress of your weight training.

Pre-made Salads

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You may think pre-made salads are healthy because they’re full of vegetable, but don’t be fooled, pre-made salads often come with fatty salad dressings and dried fruits that contain a high amount of sugar.

Ingesting both can slow down your body’s progress during weight training because instead of you being able to build muscles with these foods, gaining fat will be the undesirable outcome.

Diet Soda

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Do not be misled by the word “Diet” in diet soda. Soda is one beverage that contains a huge amount of sugar and calories. Instead of drinking soda, you should go with fresh fruit juices, milk, or plain old water to avoid ingesting additional quantities of sugar and calories.

Fried Foods

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I’m sorry, but you’re going to have to put that piece of fried chicken down cause fried foods are a no-no when it comes to weight training. Most fried foods contain belly-fat-building oils that will not only make you gain weight but may endanger your heart as well. So steer clear of fried foods and try boiled, steamed, baked, or raw foods instead.

Planning Your Diet

Now that you are completely aware of the different types of food you should and shouldn’t eat when trying to build a toned and muscular body. I am sure you will have an easier time planning your diet to have a more progressive weight training.

If you liked reading this article and would like to read more just like it, please leave us your feedback at the comment box below. Until next time, enjoy!