Increasing your bench press numbers requires not only consistent training but also a diet rich in specific nutrients that support muscle growth and strength. This article will delve into 11 foods that can help you maximise your bench press performance. By incorporating these foods into your diet, you can optimise your energy levels, muscle repair, and overall strength gains.
Enhancing your bench press isn’t just about lifting weights; it’s also about fuelling your body with the right nutrients. While many people focus primarily on protein intake, other macro and micronutrients are equally crucial for strength development. Incorporating a variety of nutrient-dense foods can significantly impact your performance and recovery, enabling you to lift heavier and more efficiently.
So you want to know what are these 11 foods that will increase your bench press numbers? Well, it’s not like you will be benching much more, magically, after eating these, as Max Posternak explains, but this will give you a good ground to build muscle when training harder for your bench press.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
To begin with, carbohydrates are essential for providing the energy needed for intense workouts. Carbs can not only supply energy but also come packed with additional nutrients that support overall muscle function. Proteins are indispensable for muscle repair and growth, with chicken and beef being prime sources. Fats, particularly saturated fats, play a critical role in hormone production, necessary for muscle development. Foods like grass-fed butter and coconut oil can thus enhance your strength-training efforts.
This article will guide you through these 11 power-packed foods, explaining their benefits and how they contribute to increasing your bench press numbers.
Related: What Happens to Your Body When You Bench Press Every Day for 30 Days?
Table of Contents
11 Foods That Will Increase Your Bench Press Numbers
1. Brown Rice
Nutritional Benefits
Brown rice is a complex carbohydrate that is a staple in the diets of many athletes. It provides a steady release of energy, which is crucial for sustaining heavy anaerobic activities like bench pressing. The carbohydrates in brown rice are broken down into glucose and stored in the muscles and liver as glycogen. During intense exercise, these glycogen stores are the primary energy source for muscle contractions.
Impact on Bench Press Performance
Eating brown rice helps ensure that your glycogen stores are fully stocked, allowing for quick and efficient energy mobilisation during your workout. This can help you lift heavier and longer, contributing directly to strength gains.
2. Beets
Nutritional Benefits
Beets are rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to widen blood vessels, improving blood flow and the delivery of oxygen and nutrients to your muscles during exercise. This can enhance muscle performance, endurance, and reduce fatigue.
Impact on Bench Press Performance
Improved blood flow from consuming beets can lead to better muscle pumps and reduced lactic acid buildup, allowing you to push through more reps and sets. If you aren’t already taking pre-workouts, beets can be a natural alternative to boost your performance.
3. Chicken
Nutritional Benefits
Chicken is an excellent source of lean protein, essential for muscle repair and growth. Both dark and white meat provide significant protein content, but dark meat also offers more fats, which can be beneficial when you need extra calories for strength training.
Impact on Bench Press Performance
Consuming adequate protein from chicken ensures that your muscles recover and grow stronger between workouts. However, it’s important not to consume excessive protein at the expense of other macronutrients. Aim for a balanced intake to provide the energy needed for heavy lifts.
4. Potatoes
Nutritional Benefits
Potatoes, including sweet potatoes and yams, are fantastic sources of carbohydrates. They help replenish glycogen stores, allowing protein to be used for muscle repair rather than energy. Sweet potatoes, in particular, digest slowly, providing a steady energy release and are high in beta-carotene, which converts to vitamin A—essential for protein synthesis.
Impact on Bench Press Performance
Including potatoes in your diet ensures that you have the energy needed for intense workouts without compromising muscle repair. This balance supports better performance and faster recovery.
5. Grass-Fed Butter
Nutritional Benefits
Grass-fed butter is rich in saturated fats, which are necessary for hormone production, including testosterone. It also contains beneficial nutrients like omega-3 fatty acids, conjugated linoleic acid (CLA), and vitamins A and K2, which support overall muscle function.
Impact on Bench Press Performance
The fats in grass-fed butter enhance the structural integrity of cell membranes, aiding in nutrient absorption and waste elimination. This optimises muscle function and can contribute to increased strength and muscle growth.
6. Coconut Oil
Nutritional Benefits
Coconut oil is another excellent source of saturated fats, crucial for producing cholesterol, which is a building block for steroid hormones like testosterone. It also provides a quick source of energy due to its medium-chain triglycerides (MCTs).
Impact on Bench Press Performance
Incorporating coconut oil into your diet ensures a steady supply of fats that optimise cholesterol levels and hormone production, directly supporting muscle growth and strength.
7. Eggs
Nutritional Benefits
Eggs are a powerhouse of essential amino acids, particularly leucine, which is vital for muscle protein synthesis. They also provide vitamins B12 and D, which are important for energy metabolism and mitochondrial function.
Impact on Bench Press Performance
The high-quality protein and nutrients in eggs support muscle repair and growth, enhance energy production, and improve overall workout performance.
8. Beef
Nutritional Benefits
Beef is rich in protein, creatine, iron, and zinc. Creatine enhances the body’s ability to produce energy rapidly, crucial for high-intensity activities like bench pressing. Iron aids in oxygen transport, reducing fatigue, while zinc supports protein synthesis and hormone regulation.
Impact on Bench Press Performance
Consuming beef ensures that your muscles have the nutrients needed for strength and power, making it an excellent addition to your diet for increasing bench press numbers.
9. Bananas
Nutritional Benefits
Bananas are a quick source of simple carbohydrates, ideal for post-workout recovery. They help spike insulin levels temporarily, promoting glycogen and protein synthesis. This supports muscle repair and growth.
Impact on Bench Press Performance
Eating bananas after your workout can kickstart the recovery process, refilling your glycogen stores and preparing you for your next training session.
10. Salmon
Nutritional Benefits
Salmon is rich in omega-3 fatty acids, protein, and creatine. Omega-3s enhance muscle protein synthesis and improve insulin sensitivity, while creatine supports energy production.
Impact on Bench Press Performance
The combination of protein, healthy fats, and creatine in salmon can significantly boost muscle growth, recovery, and performance.
11. Oatmeal
Nutritional Benefits
Oatmeal is a versatile carbohydrate source that helps sustain energy levels. It contains beta-glucan, a soluble fibre that regulates blood sugar levels and improves insulin sensitivity. It also provides a modest amount of protein.
Impact on Bench Press Performance
Incorporating oatmeal into your diet ensures a slow and steady release of energy, keeping you fuelled for longer workouts. It also aids in muscle recovery and overall performance.
Increasing your bench press numbers requires a multifaceted approach, including a well-structured training program and a diet rich in specific nutrients. By incorporating these 11 foods into your diet, you can enhance your energy levels, support muscle growth and repair, and ultimately improve your bench press performance. Remember, consistent practice, combined with proper nutrition, is the key to achieving your strength goals.
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image sources
- Chest pumped: Tima Miroshnichenko on Pexels
