Food / nutrition for bodybuilding: the basics

Do you want to know more about nutrition associated with weight training? Here is all the information you might need concerning proteins, amino acids, carbohydrates... in association with weight training.

Weight Training Nutrition: The Basics

Nutrition is a fundamental pillar of weight training, just as much as the training itself. Whether you are a beginner or not, it is crucial to nourish your muscles after training. After being stimulated by physical activity, your muscles are damaged and need nutrients to repair fibers and grow.

It is essential to understand the importance of nutrition for muscle recovery and growth. In weight training, a balanced diet is essential, from breakfast to the last meal of the day. It must be based on the balance of macronutrients: proteins for muscle repair and building, carbohydrates to replenish energy reserves and support protein synthesis, and fats for hormonal functions and overall health. Each of these macronutrients has a specific role and must be consumed in adequate quantities to support physical efforts and promote optimal recovery.

Foods to Prioritize for Weight Training

Weight training nutrition relies on the synergy between three types of macronutrients.

1. Proteins and amino acids

Proteins and their basic components, essential amino acids, are the major constituents of muscle fibers. They serve as raw material for muscles and are powerful stimulators of anabolism (1).

Thanks to their BCAA content, they help delay fatigue and thus allow you to sustain intense effort for longer. Dairy products, often overlooked, have a high protein content.

Regular weight training significantly increases protein needs.

This is not only to accelerate muscle development and strength gain, but also to compensate for losses due to muscle catabolism induced by training. For example, an hour of effort causes the irreversible elimination of 30 g of protein. More intense effort catabolizes 50 g of protein. It is therefore essential to provide protein sources to your body throughout the day, the quantity varying depending on the goal and weight of each individual.

What are the protein needs for weight training?

The protein needs for weight training or for athletes are:

• 1.5 g of protein per kg of body weight for athletes training less than 3 hours per week. Thus, an 80 kg athlete should eat 120 g of protein per day.
• 2 g per kg with 3 to 5 hours of weekly training.
• 2.5 g per kg with more than 6 hours of weekly training.

This protein intake must of course be split into 4 or even 6 meals, each providing 25 to 30 g of protein. Therefore, prioritize protein-rich foods. Protein powder supplements are a simple, economical, and effective way to boost your diet with quality protein.

2. Carbohydrates

Carbohydrates (or hydrates) work in synergy with proteins.

It is carbohydrates that provide hormonal support (by stimulating insulin and IGF secretions) and energy that will allow to derive maximum anabolism from proteins (1). A source of carbohydrates at each meal provides the necessary energy for your body and muscles.

During effort, carbohydrates also provide muscles with the strength and endurance needed for a successful workout.

What are the carbohydrate needs for weight training?

Daily needs for a meal for beginner or experienced weightlifters differ according to each person's weight:

• 4 to 6 g per kg of body weight for athletes training less than 3 hours per week.
• 7 to 9 g per kg with 3 to 5 hours of weekly training.
• 10 to 12 g per kg with more than 6 hours of weekly training.

3. Lipids

Fats (lipids) are primarily a source of calories: 9 calories/g.

Since a diet rich in lipids primarily develops adipose tissue, it is wise to minimize or modulate your fat intake relative to carbohydrates depending on your diet.

The best foods to stimulate muscle growth

To promote muscle growth, certain foods play a key role by providing the necessary nutrients for muscle repair and building. We think for example of protein-rich foods, but that's not all!

Here are the best choices to include in your diet:

1. Lean meats and fish: Lean meats, such as chicken, turkey, and beef, are excellent sources of complete proteins, essential for muscle growth. Fish, especially salmon and tuna, not only provides high-quality protein, but also omega-3s, which promote muscle anabolism and recovery.

2. Eggs: Rich in protein, essential amino acids, and healthy fats, eggs are an excellent option to support muscle growth. They also contain leucine, a key amino acid that stimulates protein synthesis.

3. Legumes and whole grains: Lentils, chickpeas, and beans provide plant-based protein and complex carbohydrates, offering sustained energy for your workouts. Whole grains like quinoa and oats are also rich in fiber and protein, and help maintain good energy levels throughout the day.

4. Dairy products: Milk, Greek yogurt, and cottage cheese are excellent sources of protein, especially casein and whey. Casein, a slow-digesting protein, helps nourish muscles over a prolonged period, ideal for nighttime recovery.

5. Nuts and seeds: Almonds, cashews, chia seeds, and flax seeds provide healthy fats, protein, and fiber. These foods contribute to hormonal regulation, an important aspect of muscle growth.

6. Green leafy vegetables: Spinach, kale, and broccoli are rich in vitamins, minerals, and antioxidants that help reduce inflammation and improve muscle recovery after training.

By incorporating these foods into your diet, you will not only support muscle growth, but also your overall health and athletic performance. Make sure to maintain a balanced intake tailored to your specific needs to maximize your weight training results.

The properties of omega-3 for athletes are numerous

Omega-3s have many benefits, including improving athletic performance. Although they are present in the diet, not everyone has sufficient omega-3 intake, and even fewer have a daily intake. Food supplements therefore allow for omega-3 supplementation to compensate for these deficiencies.

1. Anti-catabolic actions

Regular use of omega-3s helps limit the damage caused by cytokines (immune factors produced by muscles during intense contractions).

These cytokines are at the origin of muscle soreness, which explains why omega-3s reduce the incidence of soreness and promote recovery.

2. Protective actions for joints

A portion of dietary fatty acids is incorporated into the membrane of joint cells. When the diet is rich in bad fats, these exacerbate inflammatory phenomena which degrade cartilage.

Conversely, through a phenomenon of competition, omega-3 supplementation dislodges pro-inflammatory fats, replacing them with naturally anti-inflammatory fatty acids, which reduces pain and joint degeneration.

3. Anabolic action

The anabolic action of omega-3s has long been known in animals (2 - 3).

Marine fatty acids are widely used in the food industry to make animals like cattle or pigs gain muscle as quickly as possible.

New research confirms this anabolic action in humans. For 8 weeks, elderly men and women daily received 1.86 g of EPA + 1.5 g of DHA. The level of muscle protein synthesis was measured before and after the 8 weeks (4).

Omega-3s do not affect the rate of basal muscle anabolism. However, they double the anabolic reaction when amino acids and insulin are present in the blood.

The anabolic stimulation of omega-3s occurs at the most limiting factor of protein synthesis, i.e., by activating an enzyme called mTOR (mammalian Target of Rapamycin). It is mTOR that regulates cell proliferation and thus indirectly the size of our muscles: the higher the activity of mTOR, the faster the hypertrophy.

This stimulating effect of omega-3s better explains the muscle gain observed after supplementation.

In beginner bodybuilders, daily intake of 4g of omega-3s (i.e., 4 capsules) allowed them to gain 1.4 kg of lean muscle in 28 days (5).

Strength gain, meanwhile, is twice as great with omega-3s than with a placebo (5).

Omega-3s are particularly interesting for beginners, as their use helps accelerate the disappearance of muscle soreness, i.e., to activate recovery and regeneration.

Before a thigh weight training session, young men received daily either a placebo or 324 mg of EPA + 216 mg of DHA (6).

Twenty-four hours after training, the level of muscle soreness is the same in both groups. Forty-eight hours after training, the level of muscle soreness has almost returned to normal in the omega-3 group while it has barely decreased in the placebo group.

Food supplements for weight training

In the world of weight training, food supplements play a strategic role in complementing nutrition and optimizing performance and recovery. Supplements are designed to meet specific needs, whether it's pre-workout boosters, creatine, BCAAs, or protein powders such as whey, casein, or plant-based alternatives.
They can help increase muscle mass, reduce fatigue, and improve endurance. However, it is crucial to choose quality supplements adapted to your personal goals, always in accordance with the recommendations of a health professional or a sports coach. To learn more about the specifics and benefits of food supplements in weight training, explore our detailed article.

Scientific references

(1) Hayes A. Effect of whey protein isolate on strength, body composition and muscle hypertrophy during resistance training. Curr Opin Clin Nutr Metab Care. 2008 Jan;11(1):40-4.

(2) Jackson MJ. Effects of dietary-fish-oil feeding on muscle growth and damage in the rat. Br J Nutr. 1988 Sep;60(2):217-24.

(3) Gingras AA. Long-chain omega-3 fatty acids regulate bovine whole-body protein metabolism by promoting muscle insulin signalling to the Akt-mTOR-S6K1 pathway and insulin sensitivity. J Physiol. 2007 Feb 15;579(Pt 1):269-84.

(4) Gordon SI. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr 2011 vol. 93 no. 2 402-412

(5) Fett CA. Suplementação de Ácidos Graxos Ômega-3 ou Triglicerídios de Cadeia Média para Indivíduos em Treinamento de Força. Motriz Jul-Dez 2001, Vol. 7, n.2, pp. 83-91

(6) The Effects of Ingestion of Omega-3 Fatty Acids on Perceived Pain and External Tartibian B. Symptoms of Delayed Onset Muscle Soreness in Untrained Men Clinical Journal of Sport Medicine 2009 - Volume 19 - Issue 2 - pp 115-119.