Whether your weight training goal is to build muscle mass or lose weight and tone your body, your diet plays a big factor in your success. You need different nutrients, depending on your goal. If you want to bulk up by gaining muscle mass, you need to eat a diet high in protein; if you are trying to slim down, you need fewer calories and less protein.
Gaining Muscle Mass
Eat sources of natural sugar. This gives you the calories you need. Fruit and juice are good sources, as well as whole grains. Carbohydrates are good because they convert to sugar in your blood stream and give you the energy you need to get through your training.
Eat breakfast. This gets your metabolism moving and gives you the nutrition and energy you need to start your day. The more muscle you gain, the more calories your body naturally burns; you need to eat to keep up your energy.
Eat fish and lean pork. Both meats are low in fat and high in protein, which you need to gain muscle.
Eat no more than 4 oz. of red meat each week. Red meat is a good source of protein, but it is high in fat and is not good for your heart.
Eat nuts for a snack instead of fruit. Eat sugars, which are high in calories, sparingly.
Eat breakfast to get your metabolism moving in the morning. Replace toast and other carbohydrates with eggs, which have less sugar and more protein.
Add a side of fresh vegetables to your meals. Vegetables and asparagus are low in calories and fill you up when you're hungry.
Eat only lean proteins. Fish and white chicken meat are good options for lunch and dinner entrees.
Drink water throughout the day. Drinking water while you work out, and after, rehydrates your body and reduces any excess water weight.