Diet is the most important part of a weight-training regime, and unfortunately the most neglected one at times. Many fail to realize that right nutrition is important for building quality muscle mass.

And it requires right knowledge and information. As mentioned, diet and nutrition is essential for any fitness program and you must know what to eat and what to avoid achieving success in your strength training goals.

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Protein is one of the most important factors for building muscles. If your weight training diet plan fails to provide adequate supply of protein, even hours of exercise won't help in muscle growth.

Thus, include optimum amount of protein in your diet plan to get the best result and to sustain your muscle growth. However, the protein requirement differs from individual to individual, depending on body types and weight training goals.

In addition, it depends on the frequency of your strength training session and the amount of physical activity involved.

Ideally, a weight training diet should include around 20% to 30% protein i.e. 8 to 1.3 grams of protein per pound of your body weight. Also, have around six small meals instead of three large meals over 2 to 3 hours intervals.

This will help to control your hunger and you can avoid overeating. Moreover, your body will have a constant supply of nutrients for muscle growth.

The following foods are some good sources of lean protein:

• Chicken breast

• Lean ham

• Low fat milk

• Venison

• Sirloin steak

• Fish

• Tofu

• Low fat cottage cheese

• Greek yogurt

• Scallops

• Round steak

• Turkey breasts

• Low fat cheddar cheese

• Egg whites

• Pork tenderloin

• Whey protein powder

• Lean turkey