When it comes to building your nutrition regime, the two primary things that you want to always aim to remember is to maintain good balance and make sure that you are eating sufficient calories.
Depending on how your responds to strength training and your body type (whether you’re an ectomorph, an endomorph, or a mesomorph), you’ll need to adjust your calorie intake accordingly.
Endomorphs should aim for around 16-17 calories per pound, mesomorphs around 18-19 calories per pound and ectomorphs around 20+ calories per pound.
From there, you then need to divide up your carbohydrates, proteins, and dietary fats.
Set protein to around 1 to 1.2 grams per pound of body weight. This will be sufficient to get your needs met. Your fat intake should be around 0.35 to 0.5 grams per pound depending on how well your body tolerates higher carb diets. Some individuals are better served taking carbs a bit lower and fats higher, while others do best with the opposite scenario.
Don’t go below 0.35 grams per pound however or it could impact your testosterone levels.
Finally, the rest of the calories should go towards carbohydrates and you should make sure you choose the slower digesting variety, with the one exception being immediately post-workout when a dose of fast acting carbohydrates is more appropriate.
Good food choices to include for each of the main food categories include:
Proteins: chicken, turkey, salmon, fish, seafood, organic eggs, low fat dairy products, and lean grass fed beef.
Carbohydrates: brown rice, quinoa, barley, oats, whole wheat pasta, sweet potatoes and yams, fresh fruit. Vegetables should also be eaten, but in moderation due to the high volume, low calorie nature they possess.
Fats: Olive oil, nuts and natural nut butter, seeds, salmon, flaxseeds and flaxseed oil, coconut, and avocado
Remember to serve up some protein/carbs both before and after your workout session for your pre and post workout meals. This is one meal of the day where you want to avoid fat and choose the fastest digesting food sources possible.