When it comes to muscle building, increasing strength and muscle mass, your training, nutrition, and recovery go hand in hand to get you results and make you able to see gains. But you have to know that your overall diet is the utmost importance.
Lean mass gains require you to eat a wide variety of macronutrient in order to build your muscular body and boost your performance at the gym because your performance at the gym is crucial to your muscle growth and increasing strength.
WHY YOU SHOULD HAVE A PRE-WORKOUT MEAL?
Well, there are quite a few reasons why having a pre-workout meal is important As I said before nutrition is extremely important when it comes to muscle building and increasing strength, and also meal timing is needed to more growth.
But the main and the important one that it helps you improve your workout intensity and it determines whether or not you will have the energy to push harder in the gym and it helps you reduce fatigue and catabolic intensity to gain and maintain muscle tissue.
Eating before your workout fuels your body for ideal performance at the gym and provide your muscle with the required energy supplies.
KNOWING WHAT TO EAT BEFORE A WORKOUT IS IMPORTANT!
Fueling your workouts suitably with the right balance of carbs, protein, and fats whether before and after your workouts and keep in mind that these three macronutrients pass through the digestive system at a different pace that are absorbed into the body for use as fuel or energy or to repair and build muscles, making hormones and maintaining a good health.
When trying to build muscle, increase strength.. carbs are the main source of fuel for our bodies… if you don’t consume enough carbs, your body will break down muscle for amino acids and energy.
Your muscles use the glucose from carbs to fuel and produce energy. Glycogen is the stored form of carbohydrates in the body, mainly in the liver and muscles. For short and high-intensity workouts glycogen is the main source energy. The truth is, that carbohydrates are very helpful and needed especially before your workouts to provide your body the fuel it needs to move and life at the gym.
Eating right can help energize your workouts and making it better, whether you’re just a beginner or you’re an athlete in training.
When it comes to muscle building, increasing strength.. protein is a crucial part of your diet.
During a sweaty and heavy workout, your muscles are forced into protein breakdown, the body splitting amino acids to be oxidized into energy and create new protein synthesis.
But after your workout consuming enough protein will reduce protein breakdown and will be turned around to be positive.
Even though protein and muscle building go hand in hand due to the fact that contains amino acids, which will help build your muscle’s tissues and the most essential macronutrient when it comes to muscle building.
Do fats help me build muscle and get in great shape?
Weel, fats is way more important when it comes to muscle building, increasing strength.. than you think.
Fats can help promote muscle growth one way or in another. Fats contains nine calories per gram, which is more than double what protein and carbs contain. So, fats can really be helpful by increasing your calorie intake if you want to.
Fats also can be very helpful for providing energy to fuel your workout and other strenuous activity.
If your diet isn’t rich in healthy fats, you will miss many of the good-for-you vitamins and minerals that you’re taking in and it will pass right through your system.
IT SOUNDS SIMPLE! BUT WHAT ARE THE BEST PRE-WORKOUT FOODS TO EAT?
Many people underestimate and undervalue the importance of having a pre-workout meal.
Get your pre-workout meal right and you will notice the difference. Your energy during workouts will skyrocket, you will able to lift heavier weights so you will maximize your gains and get more muscular.
Here are the best pre-workout meals that you can eat before your workouts with the breakdown range of protein and carbs to ingest.
1. Pita Pocket Bread (1) + Thin-Sliced Oven-Roasted Turkey Breast (4oz)
- Calories: 308
- Pro: 23g
- Carb: 35g
- Fat: 1.5g
2. Multigrain Bread (2 slices) + Thin-Sliced Oven-Roasted Turkey Breast (4oz)
- Calories: 238
- Pro: 24g
- Carb: 26g
- Fat: 2.5g
3. White Rice (1 cup) + Thin-Sliced Oven-Roasted Turkey Breast (4oz)
- Calories: 314
- Pro: 26g
- Carb: 41g
- Fat: 5g
4. Brown Rice (1 cup) + Thin-Sliced Oven-Roasted Turkey Breast (4oz)
- Calories: 338
- Pro: 26g
- Carb: 46g
- Fat: 6g
5. Homemade High-Protein Pancake or Waffle Mix (3-4 pancakes/waffles)
- Calories: 243
- Pro: 24g
- Carb: 30g
- Fat: 3g
Now Let’s Talk About Post-Workout Nutrition And What Should You Eat After Your Workout
What you eat after your workouts is important as what you eat before. Skipping your post-workout meal will just slow your ability to recover and will make you feel exhausted over the coming days and won’t perform at your best in the gym.
EATING AFTER A WORKOUT IS IMPORTANT
As you may already know, when you’re working out, your muscles use their glycogen stores to fuel and provide energy, As a result, your muscles will be partially depleted of glycogen and exhausted.
Research shows that during resistance training and cardio your protein synthesis rates tend to decline, and protein breakdown rates rise as soon as you finish working out.
Muscle growth is a result of protein synthesis rates exceeding breakdown rates, that’s why you need to eat enough calories and protein every day to make sure your body can grow, and eating after a workout is important is extremely important if you want to make some serious gains fast.
- Eating a post-workout meal helps your body:
- Decrease muscle protein breakdown.
- Increase muscle protein synthesis (growth).
- Restore glycogen stores.
- Enhance recovery.
SHOULD YOU EAT CARBS, PROTEIN, AND FATS AFTER A WORKOUT?
Why you should eat carbs, protein, and fats after a workout and how each macronutrient can affect your gains and enhance your post-workout recovery?
Protein Help Repair and Build More Muscle Mass
After a workout, muscle breakdown rates go on the rise depending on the exercise and intensity.
Muscle gain can’t occur until protein synthesis rates outstrip protein breakdown rates by consuming a good amount of protein after your workout.
Consuming a good amount of protein after a workout gives your body the amino acids to repair and build more muscle mass and stimulates more protein synthesis than when eaten at the rest of the time.
What About Carbs?
Consuming carbs after a workout help replenishing your body’s glycogen stores that are used as a fuel during your workout.
Consuming 0.5-0.7 of grams per pound of body weight within 1 hour after a workout to rebuild glycogen stores is important, especially consuming both protein and carbs after a workout can maximize protein resynthesis
Fat Is Good For You!
Fats can help promote muscle growth one way or in another. Fats contains nine calories per gram, which is more than double what protein and carbs contain. So, fats can really be helpful by increasing your calorie intake if you want to. It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.
EXAMPLES OF POST-WORKOUT MEALS
The timing of your postworkout meal is important. Take your post-workout meal for no longer than 1-2 hours after your workout.
Also, make sure to drink plenty of water before and after your workout to replace what was lost during your workout.
- Pork Loin and Baked Red Potatoes: This meal gives you plenty of protein, and starchy potatoes are a good source of carbs.
- Chicken Breast and Pasta: Toss with tomato sauce or season with herbs to add more flavor to this simple meal. Adding a little olive oil isn’t a bad idea, either.
- Salmon, Carrots, and Green Beans: Salmon is a high-quality source of healthy omega-3 fatty acids that fight exercise-related soreness. Veggies like carrots and green beans and high in vitamins for optimum gains.
- Lean Beef Patty, Whole-Wheat Bun, and Sliced Avocado: Lean beef is an iron-rich protein source, the whole-wheat bun is also a healthy source of carbs, and avocado is a good course of healthy fats.
- Smoothie with Greek Yogurt and Fruit: The whey and casein combo of the yogurt helps support protein synthesis, and the sugar in the fruit helps raise insulin after your workout for maximum gains. Drinking a protein shake after your workout can be so effective especially if you’re a skinny dude.
Use this pre- and post-workout nutrition guide to help you make better choices when it comes to eating before and after your workouts. Do this consistently and you will see better results.