Eating to Build Muscles
The intake of protein and carbohydrates is vital to achieve your bodybuilding goal.
Where to find your protein?
chicken, fish (tuna and salmon), cottage cheese, turkey, red meat, egg white pulses
Where to find your carbohydrates?
brown or whole rice, whole pasta, potatoes (with the skin), cereal or whole grain bread, pulses, cereals.
What to eat before training?
A good diet will provide the muscles with enough glycogen, a fuel stored in the fibers to be used during the effort. The combination of carbohydrates and fiber will gradually bring your muscles all the energy required. Better to consume two to three hours before training so that it is digested and therefore useful.
What to eat after training?
Proteins play an important role in the growth and formation of new muscle tissue. Especially for training purposes, when the muscle needs it the most and blood circulation is at its highest level. Carbohydrates replenish energy stocks.
To have a good food schedule during your weight training program, consult a professional dietician and nutrition.
Organize your day!
Breakfast: muesli, semi-skimmed milk, boiled egg, wholemeal bread, fruit.
Morning: protein energy bar, fresh fruit, a wrist of dried fruits.
Lunch: chicken cutlet, potatoes in field dress, green salad, yoghurt.
Taste: cereal bar, a glass of fruit juice, dairy.
After training: 40 to 50g of protein powder in milk, a banana.
Dinner: steak, whole rice, green vegetables, bread, dessert (semolina cake flan).
Before bedtime: a large glass of milk with an amino acid complex.
0 Comments