For the professional weight-lifter and bodybuilder eating a proper meal often means carefully selecting and maintaining a proper diet consisting of high-quality protein foods to be consumed at the most favorable times to produce the desired effect in accordance to their training routine.
Top cooking tips for weight lifters
Know your Protein
Protein unlike carbohydrates and fat, is not considered as the primary source of fuel (energy) for performing the exercise but is recognized as an vital factor in the metabolism process of the body, muscular development and health. Foods containing carbohydrates, protein and fat are generally recognized as ingredients to a proper diet to allow the body to perform at its peak during and after the exercise process. The aim however of an acceptable an healthy diet for any weight-lifter is to consume an adequate amount of protein throughout the day with an additional intake after performing the training workout.
Post Workout Consumption
Protein consumed after performing a typical strength training workout serves the body by replenishing the stressed muscle tissues after exposure to the weight-lifting and resistance training exercises. The continuous stress, replenishing and recovery of the muscle tissues are the building blocks of any fitness workout aimed to develop strength and lean body mass and not the consumption of the mass produced supplements offered by the vast number of acclaimed fitness professionals today looking for a quick buck. So take a look at these cooking tips for weight lifters to get your way on to meaningful muscle gains.
Keep a wide variety of nutrients
Weight-lifters in their training and dieting have found that the human body will respond best to a well prepared cooked meal filled with a nutritional package of minerals and vitamins.
Lean Beef Stir-Fry
Lean beef today is considerably one of the best sources of protein value when prepared in a suitable manner respective to a proper diet. The stir-fry method of preparing lean beef to the weight-lifter and health enthusiast is recognized as a quick, easy and health way to acquire the necessary nutritional value from this meal.
- Lean beef when prepared should be cooked by heating a small amount of preferably olive oil in a large non-stick skillet over a medium to high heat.
- Carrots should then be added to the skillet and stir-fried for no longer than about two minutes. The beef and a small amount of broccoli should then be added to the pan and stir-fried for an additional minute.
- The beef, broccoli and carrots are stirred in a broth mixture ( 2 teaspoons of cornstarch, 1/2 teaspoon sugar, 1/4 teaspoon red pepper) and cooked for one minute while stirring.
- One and a half cups of snow peas should then be added to the skillet and cooled for a period of thirty seconds and served with rice.
Lean beef when prepared utilizing this cooking method provided the weight-lifter with a healthy supply of carbohydrates from the rice, an suitable amount of fiber from the vegetables and the protein value from the beef creating a well balanced meal perfect for any strength training and weight-lifting workout. Weight-lifters maintaining a post exercise diet will traditionally consume twenty to thirty grams of a similar meal effectively positioning them in the required dietary zone of twenty four grams.
Another source of food rich in protein and carbohydrates essential to the weigh-lifter and bodybuilder is legumes. Legumes such as beans, peas and lentils are filled with an adequate supply of carbohydrates and protein in addition to a range of B vitamins and magnesium known for their increasing the metabolism rate and increasing bone density respectively. Legumes is additionally considered as a healthy source of iron for the blood cells playing an active role in muscle recuperation and development when included in the weight-lifter's diet.
Maintaining a proper diet is not necessarily a difficult task as it may seem for the traditional weight-lifter and as such can be easily adopted by the average beginner. Professional trainers when selecting a healthy diet for their exercisers will as a general rule suggest that daily meals be strictly based on nutritional value. This is often achieved by carefully selecting the optimal amount of balanced nutrients and combining these foods together into a menu recognizing the goals to be accomplished through training eating at the correct times and in the required amounts.