Fruits and vegetables provide the necessary vitamins and minerals the body needs, while lean meat is a good source of protein to build muscle2. Carbohydrates are also very important, since your body needs carbs to provide energy whenever you’re working out2.
It’s also a good idea to avoid eating too many sweets and fatty foods, as these don’t provide a lot of nutritional benefits.
Additionally, when you eat is also just as important as what you eat. Eating before a workout gives your body fuel, and for weight training, you tend to burn a lot of calories while working out. This way, you don’t run out of energy while lifting, and you’re providing your body with energy so that you can work out more.
Eating after working out is also important as this helps replenish your body’s energy, and helps in building and repairing muscle. There’s no need to eat full meals after working out, as a light snack with carbs and protein should be enough.
One of the best examples of this is with Hidilyn Diaz. One big change that she made in order to compete in the Olympics is controlling the food that she ate. Not only does she need to eat the right quality of food, she also has to limit her intake since she has to stay under a certain weight limit3.
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