Know what to eat before, during, and after training helps you gain more muscles and lose weight, because the right foods before a workout help the body to have the energy to spend during a workout and foods to eat after a workout, ensure muscle mass gain.
It is also necessary to know what to drink during the workout to keep the body well hydrated and ensure the right amount of calories lost during the workout.
1. Before training
Before you start the exercises, it is recommended to eat some carbohydrate for rapid absorption, such as taking a glass of natural fruit juice without sugar about 20 minutes before training to ensure the energy needed for physical activity.
This type of food gives you the required energy that the body needs to burn body fat and increase muscle. Do not eat anything before you begin the physical exercise can contribute to decrease in muscle mass.
To gain muscle mass, you must do a meal larger, containing more energy for the workout. You can eat, for example, 1 cup of milk with 1 tablespoon of cocoa powder and a loaf of bread with cheese, or just a glass of vitamin avocado with 1 tablespoon of oatmeal.
In addition, it is important to note that doing the exercises in the fasting, especially in those without rhythm training, increases the chances of hypoglycemia, which is when the sugar in blood too low, causing symptoms of heart palpitations, paleness and feeling faint. Thus, it is not recommended to train on an empty stomach, which can decrease the income during the workout and decrease muscle mass, which is not good even to those who want to lose weight.
2. During the training
During the workout, you should drink water, coconut water or sports drinks, such as Gatorade, for example. The liquids containing mineral salts help to control the chemical reactions of the body during the exercise and keep the body hydrated.
However, it is an important measure especially when the workout time is superior to 1 hour or when the temperature is too high or the weather too dry. Otherwise, just water to rehydrate. Check out other tips to improve the results in the gym.
3. After training
After training it is important to eat protein-rich foods, such as those of animal origin, such as yoghurt, jelly meat, egg or ham. A great option is to make a complete meal, such as lunch or dinner, but if you want to lose weight and still not in the time of the main meal, a good option is a light yoghurts, which are a source of lean protein. Check out some tips on what to eat after the gym to keep it all stiff.
In addition, if your goal is to gain muscle mass, there are some supplements such as Creatine or Whey Proteinthat help in muscle mass gain, increase lean body mass and improve physical performance.