The results of your hours at the gym depend not only on the quality of your exercise, but also on your diet. This is especially true of strength training, during which the body spends a lot of energy. Muscles need proper nutrition to heal and grow stronger.
Necessary
- - protein foods (fish, meat, legumes);
- - cereals;
- - rice;
- - greens;
- - vegetables;
- - isotonic drinks.
Instructions
Step 1
2–3 hours before strength training, ensure that you eat a meal that is rich in plant or animal proteins, and mainly in complex carbohydrates (such as oatmeal). The best choice for replenishing your protein stock is seafood or chicken meat, and beans, for example, are rich in both protein and carbohydrates. Before morning workouts, you will be well charged with tea with honey. By eating before exercise, you minimize muscle soreness caused by excessive glycogen consumption. Slow carbohydrates will provide you with strength and energy for the entire duration of your workout, and prevent fatigue and exhaustion.
Step 2
After exercising, try not to eat for half an hour to an hour. A full meal with proteins (fish, chicken, eggs, legumes) will help you strengthen and repair your muscles faster. As a last resort, eat at least cottage cheese if it's evening and you don't want to gorge yourself before bed. Vegetable salad will also be helpful. The greater the body weight, the more protein and complex carbohydrates the body needs. For example, if you weigh 50 kg, your daily workout rate would be about 60-80 g of protein and 150-200 g of carbohydrates. If you combine strength training with cardio, then there should be more carbohydrates. Rice, cereals, vegetables, herbs will come in handy.
Step 3
The amount of carbohydrates consumed, especially simple ones, should be reduced by the evening. It is best to minimize or avoid saturated fat and fried foods on sports days. Eat freshly squeezed vegetable juices. Do not go on diets and do not limit yourself in building material for muscles if you are doing strength training. Otherwise, instead of health and body benefits, you may be doing the opposite.
