Maintaining proper nutrition when you exercise in the gym is no less important than observing the regimen of exercises and rest. Therefore, the question: how to eat properly when you exercise, is very relevant for those who are going to gain muscle mass. In order to gain muscle mass, you should know that during training in the gym, your body needs a sufficient amount of nutrients that will give it energy so that it can overcome the load.
It follows the conclusion that knowing how to eat when you are rocking, in no case should you go hungry to the gym. You must eat before training.
The following tips will introduce you to eating properly when you exercise.
The basis of nutrition is protein.
For muscle growth , protein nutrition is necessary and it should be based on the following products: beef, chicken, fish, various legumes, protein powder concentrates. In addition to them are low-fat and low-fat dairy products - cottage cheese, milk, cheese and yogurt. You should control the intake of protein - 2 grams per kilogram of body weight. Since the body is not able to absorb more than 30-40 grams of protein in one meal, the entire daily norm needs to be divided into 5-6 receptions.
Eat more carbohydrates.
Observing the rules of how to eat when you swing, you need to remember that the main source of carbohydrate for your body should be cereals, vegetables, fruits and carbohydrate powder concentrates. With a chronic lack of carbohydrates, the body will begin to use your muscle tissue as a "fuel". Therefore, all your workouts will be useless. You need to choose foods with more carbohydrates. This can be mashed potatoes, pasta, rice, pancakes, raisins, honey, oatmeal cookies, muffins, bananas and ripe apples.
Calories are a factor in muscle growth.
Keep in mind that you should get more calories than you spend. Muscle growth undoubtedly needs an influx of energy. Therefore, muscles will not grow if you spend more calories than your diet provides. The effect of increasing muscle mass is based on the excess intake of calories in the body. If after strenuous workouts the muscles do not grow, you can add another 100 grams of carbohydrates to your daily diet, until the result appears.
Varied food.
When deciding on the question: how to eat right when you are rocking, it’s very important to understand that you can’t grow muscle on a diet in which instead of natural products you will take powders, and minerals and vitamins in tablets. Nutritionists know that plant foods contain phyto substances that have antioxidant properties. They prevent diseases, strengthen immunity, neutralize microorganisms. In powder products there are no such substances at all. Experience shows that in regions poor in natural products, muscle mass refuses to increase. The daily menu should include at least three servings of vegetables and as many fruits. In winter, you can add freshly frozen strawberries, currants, blueberries, pieces of melon to yogurt (protein shake or oatmeal). Use pasta and rice with stewed cabbage, mushrooms and finely chopped bell peppers with onions. Once or twice a day, you should eat a large portion of vegetable salad with vegetable oil.
Nutrition after training.
In order to finally understand how to eat properly when you swing, you need to know that super-intense training increases the release of hormones that can cause the destruction of muscle tissue. These hormones are always present with nervous or physical stress. Therefore, immediately after the workout, you need to eat “fast” carbohydrates. Bagels, oatmeal cookies, raisins, honey are suitable for this. Even in the locker room you need to eat 1.5 grams of carbohydrates per kilogram of your weight. As for protein, it can be consumed in powder, in this form it is well absorbed by tired muscles.