5 rules for weight training nutrition


Weight training is vital to build muscle mass, strengthen your bones and decrease your body fat percentage. But you should also be mindful of what you eat to reap the benefits of weight training. Make sure you are following these five nutrition tips to get the most out of your weight training.

1.       Do not skip breakfast

A healthy breakfast is important to fire up your metabolism and prevent cravings later during the day. You will also have more energy during the day and for your workout. Don’t expect your body to perform if you are not giving it the proper nutrients. Be sure to include protein in your breakfast to keep you satisfied for longer. Good examples are omelettes, cottage cheese, or plain yogurt. 

2.       Eat every three hours…

When trying to build muscle, it’s important to keep your metabolism going and not get to the point of starvation. The faster your metabolic rate, the easier you will be able to burn fat and make way for lean muscle. Regular snacking also helps with muscle repair and will give you enough energy for your weight lifting workout. Include protein with every meal, as studies have shown that it can increase your metabolism.

3.       …but be mindful of when you eat what

A balanced diet is key for any workout plan to be effective, but it’s also important to get the timing right to make your workout as beneficial as possible. Know when to eat what, and it can benefit the quality of your workout, as well as the repair and building of your muscles afterwards. Carbohydrates serve as a great source of fuel before a workout, while protein after a workout helps speed up muscle recovery and is essential for tissue growth and repair.

4.       Incorporate fresh fruits and vegetables in your meals

Fruit such as berries and leafy green vegetables like spinach are especially rich in antioxidants. Without these nutrients, your immune system is compromised and your energy levels are low. Antioxidants are chemicals important for fighting free radicals, which cause the decaying of cells. Without these antioxidants, your cells can’t rejuvenate and therefore your muscles can’t repair and build as efficiently. Another reason why fruit and vegetables are so important in a weight training diet is because they are filled with fibre that keeps you fuller and energised for longer without adding additional calories.

5.       Eat healthy fats

Not all fats are good for the body, but unsaturated fats are vital for healthy cholesterol levels and heart health. To build muscle and lose fat, it’s also important to incorporate sources of healthy fats in your diet, since eating fats keeps the body’s overall functions working and can ultimately help with fat loss. Healthy fats are also important for overall muscle build and repair, since fats assist important bodily functions that aid repair. Incorporate good fats such as nuts, seeds, olive oil, avocado and oily fish in your diet.


This article is provided through a sponsorship from Pfizer in the interests of continuous medical education. Notwithstanding Pfizer's sponsorship of this publication, neither Pfizer nor its subsidiary or affiliated companies shall be liable for any damages, claims, liabilities, costs or obligations arising from the misuse of the information provided in this publication. Readers are advised to consult their health care practitioner for specific information on personal health matters as this is not the intention or purpose of the publication. Specific medical advice or recommendations on the clinical management of patients will not be provided by Pfizer. In this regard Pfizer does not support the use of products for off label indications, nor dosing which falls outside the approved label recommendations and readers must refer to the Package Insert of any product for full prescribing guidelines.


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