Good Diet For Heavy Weightlifters

Bodybuilding is eighty percent about your diet and twenty percent about the workout routine. That means you have to be selective about the food you eat in order to obtain your desired results. 

In a nutshell, heavy weightlifters need food that can help preserve their muscle mass. That means eating a lot of protein and less about fibrous substances. Muscle preservation is very important because it is the root determiner of your performance as a heavy weightlifter. This article discusses the general rules of your diet as a heavy weightlifter as well as a few exercise routines.


Protein Is Key

Protein Rich Foods


As aforementioned, a huge chunk of weightlifter diets should be protein. This helps in the process of building more muscle so that you can endure heavier weights and build your body strength.

One helpful tip by dietitians is to plan your meals around your primary protein source. This allows you to have a more cohesive meal and you can simply build it up as you go. Your protein source could be anything, from chicken breast to fish meat. Partner these with some filling vegetables and starchy sides and you are good to go.

Protein should also not be limited to your main meals throughout the day. It is also a great post-workout snack so make sure to munch on protein-filled snacks like nuts, avocados, and more. 

Lots Of Water

Woman Drinking Water

Hydration is key for good muscle recovery. Staying sufficiently hydrated makes your body healthier, stronger, and better. Water is helpful for boosting the circulation of various vitamins and nutrients throughout the body. It is also a way to replenish the water that your body has sweated out. 

Weightlifting is strenuous on your joints which is why water is essential. It hastens the recovery of the micro-tears in your muscles and tendons. It also keeps your joints properly lubricated so that you lessen the chances of injuring yourself.


Get Enough Calories

Calorie Rich Foods

Weightlifting is a taxing activity which is why it is important to load the body with enough calories. Going on a calorie deficit will make your body do two things. The first is that it will make you lose your muscle mass as your body resorts for an energy source. The second thing is that your body will cling to storing body fat because the deficit in calories will push your body into starvation mode. That means that any generated fat will be so much harder to get rid of in the long run.

Another important tip to note is to be selective about the type of calories you intake. It is not enough to just hit the minimum amount of calories you need per day. Avoid sugar, alcohol, and processed foods as those are high in calories but the calories are just “empty calories.” Empty calories mean that the calories you consumed do not have a substantial amount of vitamins and minerals that can benefit your body.

The way for you to get enough calories is to calculate the corresponding amount for your body weight and exercise routine.

Sample Meal Plans

Writing a meal plan

The best results come from being consistent with your meals. That is why most weightlifters opt for meal preparations. This means preparing your meals for the week in one go so that you can stick to your diet more effectively.


Your breakfast should be filling to kickstart your body. Start by drinking about a gallon of water. Your meal can be two whole eggs, a side of egg whites, overnight oats, or some fruits. You can also load your breakfast with vegetables like spinach, soybeans, and bell peppers.


Start with your primary protein source, which could be anything from chicken breast to tuna. Add vegetable salads like spinach, cucumber, and leaf lettuce. Make sure to go for a fat-free and creamy dressing to spice your food up. Most salad dressings are loaded with fats and preservatives that can make you lose your body’s progress by making your body retain more water than it needs to.


It is crucial to get sufficient nutrition right after your workout. This serves to replenish any damaged muscle cell and to rehydrate your body. Try a protein shake right after your workout routine. Protein is very filling so it can carry you over until dinner. It is advisable to go for a drink that is composed of 20 to 30 grams of protein as well as 50 to 60 grams of carbohydrates.


Your dinner should have the main protein source which can be a chicken breast, thinly-sliced beef, tuna, or tofu. Add a lot of steamed vegetables to the side to help fill your stomach. You may also add some starchy carbohydrates. The carbohydrates serve to replenish the glycogen levels in the body, which is the primary source of energy for the muscles. A single serving of starchy carbohydrates can do so much in making you feel well-rested and more ready for the next day.


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