Good nutrition and physical exercises are things that must go hand in hand to achieve good results, I confess that I had to beat my head to learn, I was going to the gym 3 times a week for exactly 3 months but I couldn't see any results in my body it was then that I started researching and discovered that a correct diet both pre-workout and post-workout can help to increase our performance during the workout as well as help to achieve goals more efficiently.
For you to have a little idea of how important food is that in order to achieve a good gain in muscle mass 70 % will depend on your diet and 30 % only on physical exercises, this also serves for those who want to lose weight and maintain good health.
Most people associate that the best fuel for those who are going to train is protein after all, it is what plays a very important role in building and repairing muscle. Carbohydrates, on the other hand, are really what keep your body energized from start to finish. Carbohydrates are one of your body's best sources of fuel because of the efficient way it uses oxygen.
In fact, they use less oxygen for every kilocalorie of energy produced than fats or proteins, which makes them an important part of your diet if you're physically active, especially if you're an endurance athlete. So how exactly does your body use carbohydrates? Glycogen stores in the liver and muscles depend on carbohydrate intake.
Your body converts glycogen into glucose (a type of sugar), which your muscles use as a primary fuel source during exercise. This means that your exercise capacity is limited by the amount of glucose in your body. After about 90 minutes of exercise, your body's supply of glycogen is completely depleted, leaving you feeling weak and sleepy.
It may seem strange, but consuming carbohydrate-rich foods half an hour before training is essential, however, it is necessary to make the right choices, remember that you should eat whole carbohydrates because they contain the right amount of energy, which does not cause excess insulin. in the blood.
What to eat before going to the gym to work out: Tips
Below you can find some food tips to consume before training depending on the time and type of activity that will be performed.
It is certainly one of the trending sports of the moment, inspired by gymnastics and weightlifting. This discipline helps to burn fat, improve flexibility and endurance, but also muscle depth. If you practice this type of exercise, the ideal would be to eat complex carbohydrates such as: oat bran porridge with peanut butter and chia seeds, 45 minutes to 1 hour before training. And then maybe a banana 20 to 30 minutes earlier.
Before the session, I recommend eating a fruit such as a banana or complex carbohydrates such as oatmeal. Then you can eat eggs and avocado, which is a good source of healthy fat that will repair your muscles. The goal after a boxing session is to replenish glycogen (the body's sugar store). She recommends eating a balanced meal with protein, which will bring the necessary energy that the body needs.
Pre-Workout Meals to Burn Fat and Build Muscle:
- Low-fat milk and oatmeal: Oats are a good pre-workout meal, especially when you add protein. Oatmeal is a slow-digesting food that keeps you fuller for longer.
- Chicken and Yam: A bodybuilder classic, Chicken and Yam is a perfect pre-workout. You can also eat them post-workout to cut down on meal prep!
- Rice with Tuna and Nuts: Any light, low-fat fish will do wonders for your body, and brown rice adds flavor and fuel.
The best foods to gain muscle mass
Not all protein sources are on the same level. Some proteins are of higher quality than others in terms of their bioavailability (speed at which a particular nutrient is absorbed into the bloodstream). Next, we present the best foods that help with muscle gain:
Eggs: A whole egg contains 6 to 7 grams of protein. They are also rich in vitamins, zinc, iron and calcium, speeding up the muscle building process.
Fish: When we talk about fatty fish, we are talking about fish rich in essential fatty acids, such as salmon, tuna and herring. They all contain essential fatty acids such as omega 3. These fatty acids promote testosterone production and reduce muscle inflammation.
Red meat: Red meat is a very good source of lipids and proteins which, when eaten regularly, can help muscle growth. In addition, red meat is rich in iron.
Chicken: White meat is the favorite ingredient of bodybuilders, athletes looking to gain mass. Being an indispensable ingredient of many diets.
Economical and very easy to cook, chicken is one of the best meats for building muscle mass while limiting your fat intake. It is both the highest protein meat at about 20% – and the lowest in fat – about 3%. It is ideal for gaining mass.
Sweet potato: The nutrients in sweet potatoes speed up the muscle building process and “recharge your energy batteries”.
Nuts: Nuts are the ally of choice in many diets. They are especially perfect for gaining weight as they are filled with unsaturated fats, lipids and proteins. You can find up to 300 calories for 50 grams of walnuts. They are also rich in essential minerals and nutrients such as phosphorus, zinc or magnesium, which contribute to good health, better recovery and therefore indirectly to muscle building.
Water: The human body is made up of 70% percent water and your muscle tissue is about 75 percent water. Keeping your muscles hydrated will help you increase strength, energy levels and help with proper digestion.