Knowing what to eat before, during and after training helps you gain more muscle and lose weight, because the right foods before training help the body to have the energy to expend during training and food to eat after training ensures gain of muscle mass.
It is also necessary to know what to drink during the workout to keep the body well hydrated and to ensure the right amount of calories lost during the workout. Some of the top tips include:
1. Before training
Before beginning the exercises, it is recommended to eat some carbohydrate of fast absorption, like to take a glass of juice of natural fruit without sugar, about 20 minutes before the training to guarantee energy necessary for the physical activity.
This type of food confers the necessary energy that the body needs to burn body fat and increase muscle. Not eating anything before beginning exercise can contribute to decreased muscle mass.
To gain muscle mass, one should make a larger meal, containing more energy for the workout. You can eat, for example, 1 glass of milk with 1 tablespoon of cocoa powder and a loaf with cheese, or just a glass of avocado vitamin with 1 tablespoon of oats.
In addition, it is important to note that fasting exercise, especially in people without a workout pace, increases the chances of hypoglycemia, which is when blood sugar goes down too much, causing symptoms of heart palpitations, pallor and feeling faint. Thus, it is not recommended to train in fasting, which can decrease performance during training and decrease muscle mass, which is not good even for those who wish to lose weight.
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2. During training
During training, one should drink water, coconut water or isotonic drinks, such as the Gatorade, for example. Liquids containing mineral salts help control the body's chemical reactions during exercise and keep the body hydrated.
However, it is an important measure especially when the training time is longer than 1 hour or when the temperature is too high or the weather too dry. Otherwise, water is enough to moisturize. Check out other tips to improve your results at the gym.
3. After training
After the workout it is important to eat foods rich in proteins such as those of animal origin, such as yogurt, gelatin meats, egg white or ham. A great option is to have a full meal, such as lunch or dinner, but if you want to lose weight and it is not yet time for the main meal, light yogurts are a good source of lean protein. Check out some tips on what to eat after the gym to get everything hard.
In addition, if your goal is to gain muscle mass, there are some supplements like Creatine or Whey Protein, which help you gain lean muscle mass, increase lean mass and improve physical performance.
