The Best Snacks for Weightlifters

Building muscle and strength for weightlifting requires plenty of hard training, rest and high-quality food. Just as you can't build a house without bricks, you can't build strength and muscle without plenty of the right nutrients. Eating well-balanced meals is important, but it's not always convenient to chow down on a proper meal when you are at work, school or otherwise busy. Rather than missing an opportunity to fuel your muscles. consider adding some quality snacks to your diet.

  1. Snacking Basics

    • For a snack to be good for a weightlifter, it needs to meet a few criteria. Firstly, it needs to be portable so you can take it anywhere and eat it on the go. It should be nutritious and contain protein for muscle growth and repair, carbohydrates for energy and healthy fats as well as plenty of vitamins and minerals. Finally, it should be easily digestible, as eating on the run can cause digestive upset.

    Protein-Based Snacks

    • Protein, or more specifically, the amino acids contained in protein, are essential for muscle growth and repair. The act of lifting weights breaks down your muscles, and protein is necessary so they grow back bigger and stronger. Good protein snacks include whey protein-based shakes, beef jerky, hard-boiled eggs, canned tuna, cold chicken, natural yogurt and cottage cheese.

    Carbohydrate-Based Snacks

    • Carbohydrates, carbs for short, provide energy for your workouts and also for recovery after workouts. Carbs are broken down into glucose and stored in your muscles in the form of glycogen. You use glycogen when you work out, and it must be replaced before you can work out again. Good carb-based snacks include fruit, especially bananas, breakfast cereals, rice cakes, dried fruit, cereal bars, whole-grain bread and bran muffins.

    What Snacks to Eat When

    • Choose protein and/or carb snacks according to your daily dietary needs. To give you energy for your workouts eat a carb-based snack an hour or so before you are due to start. This will elevate your blood glucose levels and ensure you are able to train as hard as you want or need to. Once your workout is complete, consume a mixed carb and protein snack to kick start the recovery process and ensure your fatigued muscles get everything they need. In between meals, if you feel lethargic or are training especially hard and often, carbs will give you a lift. If you are not gaining muscle and strength as you would like, consume more protein-based snacks to facilitate muscle growth. Tailor your snacking to your personal nutritional needs.