Whether you're on the competitive circuit or simply focused on toning, weight training is essential for building muscles and strength, as well as losing fat. Many athletes emphasize mental focus during their routines, but nutrition is just as valuable in making the most of each workout. Before heading to your next gym session, consider following these  three dietary tips.

A Nutrition Guide for Weight Lifters

1. Prioritize Protein & Carbs

There are three key nutritional components necessary for building muscles: carbohydrates, fats, and proteins. Since fats are a staple of western diets, most people only need to focus on getting enough carbs and protein — both of which provide energy and fuel the muscles. Adults need around seven grams of protein for every 20 pounds that they weigh and between 225 and 235 grams of carbohydrates daily. 

2. Eat an Hour Beforehand

Simply eating the right nutrients isn't enough to power your workouts. You need to eat the right foods at the right time to boost your progress.

The goal is to power your body so it can work the most effectively and avoid fatigue. Eat a meal around 60 to 90 minutes before your gym visit.

Your pregym meal needs to feature both carbs — for short term energy — and protein, which operates as backup energy after the initial glucose is burnt up. A delicious example includes a chicken sandwich with a sliced apple for dessert. 

3. Reach for a Post-Workout Snack

After finishing up at the gym, you need to help your body repair itself with food within around 30 minutes. Carbs are vital to restocking your body's energy storage, while protein aids in muscle synthesis.

Including both elements in your post-workout snack helps curb fatigue and muscle damage, providing a quick recovery. Sticking to a consistent fitness and dietary schedule will help you achieve your desired results sooner.

Ready to put these diet tips to use? Head to Anytime Fitness in Chesterfield, MO, for a strength training workout. This fitness club boasts state-of-the-art equipment, group classes, and personal training options to help St. Louis County clients reach their fitness goals. Learn more about their gym membership options online or request a seven-day free trial at (314) 485-8986.