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Basic nutrition weightlifting

  • Increase protein up to 1gram per pound of bodyweight (200lb = 200g protein/day)
  • Consume 3-4 grams of carbohydrate per pound of bodyweight
  • Consume essential fatty acids e.g oily fish
  • Consume at least 3 litres of water per day (increases muscle pump, decreases risk of dehydration and muscle cramp).
  • Do not consume more than 30g of protein (30g protein= 1 chicken breast or a large tin of tuna) in one serving (Average body is unable digest more than 30g per serving).
  • Eat 5 to 7 small meals per day
  • Aim for protein intake every 3 to 4 hours
  • Consume sugary foods and fast digesting protein (whey, egg whites) immediately after a workout.
  • Ensure your diet contains a variety of vegetables and fruits to help aid the digestion of protein.
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