When it comes to muscle building, fitness, of course, is the main assistant. It is impossible to become stronger without pumping muscles. Experts advises to bet on strength training with progressive loading (increasing the weight). However, it is important that you eat before and after a workout. SPLETNIK.RU tells what foods will help speed up muscle growth.
Many fitness experts believe that a few hours after a workout is crucial time for “refueling” of the body, because that’s when our muscles actively recover, get bigger and stronger. During exercise in consumed first glucose and then glycogen (so-called spare carbohydrates), and only after that is the fatty tissue. Therefore, after training the main thing — to restore the level of glucose in the blood.
Protein bars, natural yogurt, chicken breast, shakes — the options of obtaining the necessary portions of the protein (it acts as a building material for the muscles) a lot.
According to nutritionist, doctor of medical Sciences Michelle Fumagalli to build muscle mass, you need not only protein but also carbohydrates.
Carbohydrates perform work on replenishment of glycogen — glucose that your body uses for energy wasted during exercise. If you focus on strength training, you will need a little more protein; if you just finished cardio (e.g. running, swimming or Cycling), the priority should be carbohydrates. One thing is for sure — these two kinds of workouts need to be alternated, if you want to gain muscle mass,
says Michelle.
Ambassador delivery service of healthy food Grow Food, Vice-champion of Russia and Europe on track and field athletics, Maria Sokolova
It is important to understand that to gain muscle mass is not the same as overweight, eating scones and ice cream. Because in this situation you certainly will easily gain 10 pounds, but 8 of them will be the hated fat. That is why the weight — the process is very serious and approach it properly.
One of the most important construction elements for our muscles is protein. Those who are actively gaining weight, you need to eat at least two grams of protein per kilogram of your weight, that is, when the weight is 60 kilograms, you should be eaten every day about 120 grams of protein,
Also when you gain muscle expert advises to pay attention to the “right carbs” is cereals, grains and vegetables. Should be consumed two to three grams per one kilogram of body weight. It is very important to eat carbohydrate food either before training or immediately after.
So what is best to eat after a workout and when?
A full, balanced meal. Healthy eating will replenish protein, carbohydrates, fiber and vitamins. If the piece in a throat does not climb, it is possible to divide the plate into quarters. One part is a source of carbohydrates (e.g. brown rice), the second — a source of lean protein (salmon, chicken, pork tenderloin or steak), and the rest — about half the plate is vegetables.
Toast with two eggs, half a Cup of oats with berries, Greek yogurt with granola and berries, sweet potato is a perfect meal after an exhausting workout, explains Michelle.
No time to cook? Protein shakes (better add apples or bananas) or cereal bars are also good as a snack. Some nutritionists believe that the body is ready to respond to protein two hours after exercise. But according to a study published in 2013 by the journal of the International society of sports nutrition, the muscles are most receptive to protein four to six hours after physical activity.
Protein synthesis is slowed down by about 15-30 per cent during sleep, so if you exercise before Breakfast, you will need to eat as soon as possible, experts say.
Eating before training also matters: for two to three hours before exercising you need to eat a serving of protein. The University of Texas study confirmed that the most effective option to build muscle is to eat it in portions of 30 grams (per meal) throughout the day.
The best sources of protein
Leucine, of course, the most important of the 20 amino acids to create muscles. To get the maximum anabolic effect from food intake takes about two to three grams of leucine.
Almost any portion of the meat or poultry the size of a hand will contain at least two grams of leucine. If high cholesterol, it is better to give preference to the breast, not other parts of the chicken. A recent study showed that 100 grams of chicken breast contains 53 milligrams of cholesterol, and hip — 82.9 milligrams.
Approximately 20 grams of highly digestible protein contained in meat, trout, salmon, cod, tuna, chum salmon, pink salmon, mackerel and mackerel.
Three eggs, two cups of milk, a piece of fish or a Cup of yogurt will give you about 1.5 grams. A small bowl of cottage cheese or a couple pieces of cheese (25 grams) will give you about 3 grams. Among the plant foods contains the most leucine in soybean. A Cup of soybeans is about 2.3 grams. In beans and lentils from 1.2 to 1.4 grams.
According to research The Nutritional Value and Health Benefits of Chickpeas and Hummus, four tablespoons of hummus (a thick puree) of chickpeas provides 14 grams of vegetable protein, 25 grams of fiber and lots of vitamins and minerals.
And last but not least: don’t forget about water balance.
As in any business, it is very important to remember to drink plenty of fluids. Start each day with a glass of drinking water and in General try to drink plain water throughout the day, recommends Maria Sokolova.
You can drink sports drinks with electrolytes. They will help to reconduct after a hard workout, we lose electrolytes when you sweat. These particles help the body to retain water, control the acidity of our blood and regulate the work of muscles and the metabolism of nutrients in cells.
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