By Amie Cox

As we start to age, nutrition for weightlifting becomes even more vital to help increase strength, muscle recovery and prevent our metabolism from rapidly decreasing.

Here are my top 2 tips to help you get the best out of your training…

1. Consume a good quality protein around 4-5 times a day
   When training 3-4 days a week; your muscles are always in a state of recovery; working to repair to become good quality and strong. If you do not feed your muscles, you will lose them! Consuming one of these every 3-4 hours (and within 1 hour of training) will promote good muscle mass growth and recovery: 100-150g of lean meat/fish; 2-3 eggs; 150g of plain chobani yoghurt; 100g of reduced-fat cottage cheese, smoothies with milk and yoghurt etc. Keep consistent with your protein intake! Feed your muscles the nutrients they so dearly need!
2. Time carbs around training for optimal recovery
   Carbohydrates are our primary fuel source and need to suit our activity levels. Sources include: fruit; starchy vegetables (potato/corn); pasta, rice, oats and bread. Time your carbs:
   Pre-training for energy to get through your session.
   During training to top up energy stores and allow you to finish your session without excessive fatigue… especially if you are doing 3+ movements!
   Post-training for fuelling muscle mass growth and recovery… extremely important! A protein and carb source after training is essential for muscle recovery. For example: milk & fruit smoothie; oats with milk & ½ serve of protein powder; eggs, toast & fruit, meat & rice.

Refuelling your body after training will reduce muscle fatigue and prevent cravings. The timing of your food is vital for training success!

Amie Cox is a sports dietitian and weightlifter offering personalised nutritional plans to clients worldwide through her business Target Nutrition. She can assist athletes in making weight for competitions and maintaining healthy weights during training.