While on a strength training routine, it is recommended to take enough calories for supporting body activity and muscle development. However, these calories should come from foods that are rich in complex carb, lean protein, fiber, and good fats. Such food helps in burning existing fat, resulting in healthy weight loss. On the contrary, having a very low-calorie diet will slow your metabolism and you will risk losing the lean muscle mass.

Weight Protein Powder

In general, a proper weight training diet plan should focus on daily protein intake to build the muscle mass. It is recommended to consume around 1.5 to 2 g of protein (preferably lean protein) per kilogram of your body weight. And for women who are exceptionally actively, it is recommended to consume more amount of protein. Make sure that around 25 percent of your daily calories should come from lean protein. Around 25 to 35 percent of your calories should come from healthy fats (including Omega 3 and Omega 6 fatty acids) and another 40 to 50 percent must be in the form of complex carbohydrates.

Weight Protein Powder

As already mentioned, whole foods are better than supplements like pre-mixed protein shakes and meal replacement bars. For a healthy weight training diet plan include foods like fish, whey protein powder, egg whites, lean meat, oatmeal, whole grain breads, fruits, and fresh vegetables. Greek yogurt and tofu are good sources of lean protein. Also, include brown rice and quinoa in your weight training diet plan, as they are good sources of healthy carbohydrates. Fats too are important, but that should come from unsaturated sources like salmon, almonds, olive or safflower oil, mackerel, avocado, ground flax and natural peanut butter.

An ideal weight training diet plan for a woman should focus on keeping hunger in control. Thus, have frequent small snack-sized meals to provide nutrition to your working muscles. And each meal must include a serving of protein, a healthy carbohydrate and a small amount of fat. Meal timing is important in strength training diet plans and you must eat in every three to four hours. This prevents extreme hunger and overeating. Additionally, it prevents the body from turning to your muscle for fuel. To get better results from your weight training, it is recommended to split one meal up around the workout time. Eat half of the meal to provide protein to muscles to use during the workouts, and the other half after the training session to help your muscles to repair and grow.

A woman opting for weight training sessions can begin her day with a fat-burning breakfast of low-fat turkey sausage, spinach sautéed in olive oil, egg whites and an orange. For a mid-day snack, you can have a smoothie, mixing soymilk or any low-fat milk, whey protein powder, berries, and bananas. You can drink half of this drink before the strength training session and the other half afterwards. Lunch may include brown rice or quinoa, broiled salmon or mackerel, red peppers and mushrooms. You can have cottage cheese with apple or dried apricots and pistachios for mid-afternoon snacks. For dinner, have baked sweet potato with honey glazed turkey or pork tenderloin, and steamed green beans. Also, minimize your share of protein drinks and protein bars; if you are having them make sure, they have low carbs and low sugar. Though some bars are healthy, most of them are sugar sticks with protein powder mixed inside. The exact serving sizes of your meals will depend on your targeted or recommended daily calorie intake, which is calculated based on your age, weight, activity level and weight training goals. Finally, have at least 8 glasses of water or more everyday as a part of your weight training diet plan.