Sep 20, 2011

What To Eat When You Weight Train

I love weight training. I love weight training so much I even have a gym at home. Okay, it's for both my husband and I, but's in our HOME! It's awesome.

It's not the prettiest thing, but it definitely gets the job done. Especially with a toddler running around keeping me busy all day, it's nice to know I don't have to travel to workout anymore. Sweet relief!

I've always loved to exercise. In high school it was basketball and volleyball. In college it was running and triathlons. Now, it's weight training and running.

Slightly embarrassing, but yes, that's me "squatting".

What you eat can affect your performance. It's a common misconception that you need to eat a ton of protein to gain muscle. I also find that people tend to eat too few (or too many) carbohydrates and focus on nutrition supplements (like protein powder) rather than eating whole foods.

Rule #1: Eat real this:

The good news is that weight lifting recreationally (about 2 times per week for about 30-45 minutes each) doesn't require a major diet change (read: no need to buy protein powder or other nutritional supplements). Instead, eat an overall healthy diet including all food groups like grains, lean protein, low-fat diary, fruits, vegetables and healthy fats. Before AND after your workout, eat a light snack that includes a healthy source of protein and carbohydrate.

Easy, healthy snack! Add some low-fat milk to make it complete.

How about cereal with low-fat milk? Yogurt with fruit and granola? Totally easy, right? Focus on foods you are comfortable with and know your body tolerates. For example, avoid foods that are too spicy or acidic.
I like to have my pre-workout snack about an hour before a workout to allow for digestion.

Some of my favorite snacks before or after a workout are:
  • 1/2 cup greek yogurt, handful of berries, 1/3 cup granola
  • 1/2 turkey sandwich
  • 3/4 cup dry cereal, 1 cup low-fat milk
  • 1 string cheese, handful of crackers

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