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Diet for Weightlifting

A crucial part of weightlifting is having a balanced diet of carbohydrates and protein as they will help increase the speed of your metabolism and maintain sufficient energy levels. According to James Villepigue and Hugo A. Rivera, authors of "The Body Sculpting Bible for Men," if you wait more than four hours to eat, your body goes into a catabolic state, which causes muscle loss and fat gain. Additional assistance from a dietitian or personal trainer might be necessary for a successful diet.

  1. Calories

    • Your daily caloric intake should be higher as you will burn off many calories during your muscle-building exercises. According to Villepigue and Rivera, you should consume at least 2,600 calories and gradually increase your calories every two weeks to gain muscle. Your meals should be evenly spaced apart, and should include five to six meals rather than three large meals. Breakfast, lunch and dinner should be complete meals, with protein shakes as the remaining three meals.

    Unhealthy Foods

    • Although you need to increase your caloric intake, you need to avoid foods that are high in saturated and trans fat, as it can increase your risk of heart disease and increase your blood glucose levels, which can lead to type 2 diabetes. Saturated fat can be found in red meat, dairy products that use whole milk, processed foods and fried foods. Trans fat can be found in margarine and processed meats.

      Broil, bake or grill your meats to cut down on saturated fat. Avoid foods that are high in sodium, as they increase your blood pressure and can cause plaque buildup in your arteries. Do not consume dairy if you are attempting to build your body for competitive sports, as dairy will cause your body to retain water and decrease your body's ability to reach a low body-fat percentage, according to Villepigue and Rivera.

    Healthy Foods

    • Fruits and vegetables are high in vitamins and nutrients but are low in calories. To meet your daily caloric requirement, increase the volume of vegetables you consume. Complex carbohydrates found in whole-wheat bread and pasta, cereal, oat bran and bagels, providing calories and fiber and causing you to feel full longer. Protein is an important nutrient needed for muscle building, and high amounts can be found in fish. Include salmon, albacore tuna, mackerel or sardines as part of your daily diet. According to Villepigue, always choose low-fat protein sources.

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