Q.What should be the basic nutrient in a weightlifter's diet? Why?

A weightlifter's training is built around strength and muscle mass, which makes protein the nutrient their diet must prioritise. …

The textbook explains that exercise and training increase muscle bulk while also breaking down muscle tissue, and that protein itself gets oxidised for energy during prolonged exercise — both reasons athletes need more protein than the general population. ICMR (1985) recommends protein intake of 12-14% of total caloric intake, in a range of 1 g/kg to 2 g/kg body weight, with the LOWER limit for endurance sports/light-weight-category sports and the UPPER limit for strength sports. Weightlifting is precisely a strength sport built around maximal muscle force, so a weightlifter's diet should sit at this upper end of the range, with good-quality, low-fat protein sources (skim milk, egg white, fish, chicken) and cereal-pulse combinations preferred over simply eating more protein. Excess intake beyon …