Weight lifting nutrition focuses on different things than nutrition for sports that demand endurance, such as long-distance running or speed skating. Instead, strength training nutrition focuses on enhancing protein intake to build stronger muscles.The amino acids found in protein are the building blocks of muscles. Protein is used not just to build muscles, but alsoto repair tears. When you lift weights, your strained muscles must be rebuilt after a workout. The body draws upon its protein reserves and any protein you eat to rebuild those muscles so they get bigger and stronger.Your body can make some amino acids, but not all. That’s why you should eat a wide range of foods. Amino acids are found in both plant and animal foods.Proper nutrition for any level of weight training includes knowing the biological value (BV) of protein sources. Biological value refers to a unit of measurement that assesses how quickly protein is absorbed by the body. The higher the BV, the faster the protein is absorbed and the faster it can be used to build muscles after a workout.Some of the best sources of protein for weight training nutrition include:
- Egg protein: In olden days, weight lifters and body builders cracked raw eggs into a glass of milk for a protein shake. Today that’s not recommended due to fears of salmonella contamination from raw eggs. You can eat cooked eggs. Egg whites contain plenty of protein power without the fat and cholesterol of the yolks, the yellow part in the center. Egg protein has a BV of 100.
- Meat: Beef, pork and poultry are all good sources of protein and have a BV of 80. Although they can be high in fat, leaner cuts — baked instead of fried — all provide a good source of protein in the diet. Fish can also add protein.
- Plants: There are indeed some vegetarian weight lifters who are strong and fit and consume only plant protein. Plants do contain protein, but in much lower concentrations than animal food. Beans combined with whole grains, such as rice or quinoa, provide plenty of protein. Nuts and seeds are also high in protein, although they are also high in fat. Unprocessed nuts and seeds are best for healthy eating so that you avoid excess salt and fat added during roasting.
