Nutrition is the third of our trifecta in weight lifting and strength training. It helps us perform better, recover quicker, and grow more muscle. You need to eat quality protein, healthy fat and carbohydrates but at the same time you should skip some food that prevent you from progressing. If you dont want to make this same mistake, here are the worse foods to eat when lifting weights:
Sugary Snacks and Drinks
What To Avoid: Sweets and sugary beverages like candies, pop, and pastries are great for quick energy but the result is always a crash soon thereafter. This can result in energy drops mid-workout and hinder your performance. But a lot of sugar also makes you fat and impedes your efforts to build muscle.
Choose better: take the natural sugars present in fruits, which also hold fibers and micronutrients. Drink plenty of plain water, herbal teas or low-sugar sports drinks.
Processed Foods
What to skip: Processed Foods — High in unhealthy trans and saturated fats, refined sugars and sodium, it is prone to cause inflammation, absorption problems and weight gain. Notably, such foods do not provide the nutrients that are necessary for muscle recovery and growth.
Good Alternatives: Go for unprocessed foods like fresh chicken, whole grains and other vegetables. All these products give the required vitamins, minerals, macronutrients with no harmful additives.
Alcohol
Reason to Avoid: Alcohol has an extremely negative effect on muscle growth and recovery. It causes dehydration in the body, serves to inhibit protein synthesis and can even lower testosterone, one of the most important hormones for building muscle. Additionally, alcohol can impact sleep quality, which is a crucial component of recovery.
Find Better Alternatives: If you are going to drink, do so moderately and make lower-calorie choices like a glass of red wine or a light beer. Make sure you are pairing water with any alcohol you consume!
High-Fat Fast Food
Why to Avoid: Burgers, fries and fried chicken are fast food items that typically contain a lot of unhealthy fat and calories. These foods result in added pounds and sluggishness, which can make it difficult to perform and recover from vigorous training.
More Better Choices: Make food at home in a way you can track exactly what is included and how it will be prepared. Intake of foods such as grilled chicken, baked sweet potatoes, and steamed vegetables is more in line with muscle-building as well as helping them recover.
Artificial Sweeteners
Why to Skip: You may think this is a clever way to cut calories, however artificial sweeteners can throw gut bacteria off balance leading to digestive issues and nutrients not being absorbed appropriately. They may also increase sweet food cravings, according to some studies.
Avoid: SugarBetter Options: Natural sweeteners (honey, maple syrup, stevia) in moderation. Such offers better solutions to sweetening foods and beverages without adverse issues usually linked with artificial sweeteners.
High-Sodium Foods
Why Avoid: High sodium intake leads to water retention which not only results in a bloated belly but also spikes blood pressure levels. But this could definitely make you carry more bodyweight and workout as a slower-motion athlete, which will reduce your overall performance.
Improved Alternatives: Salt to be replaced with plenty of herbs, spices or lemon juice on food. Choose lower sodium options for your favourite foods, watch the sodium in processed and canned food.
Refined Carbohydrates
Avoid Because: Refined carbs such as white bread or other carbs, including pastries and white rice are devoid of any fiber or nutrients. They may also create blood sugar spikes and crashes, which can give you rollercoaster energy levels — not good when trying to workout well.
Delectable Replacements: Opt for intricate carbs like whole grain bread, brown rice, quinoa, and oatmeal. They are high in fiber and nutrients, and offer prolonged energy.
Steering clear of particular foods can truly offer you a pair of boosts on your weight lifting outcomes by maximizing your diet. Instead, eat whole foods that are good for you to have sustained energy, repair muscles and keep the body functioning well. With right food choices, you will be able to put your best foot forward in the gym and achieve your fitness goals faster.
