Building muscle mass: what to eat, to build muscle after exercise

To build muscle mass, athletes carefully monitor their diet. In the first few hours after training, it is important to eat right..

Athletes, involved in strength sports and wanting to build muscle, should carefully monitor the composition of nutrients during meals. The time after the sports division is especially important.

Use “anabolic window” for muscle building

During strength training, the body goes into a state of catabolism (process of synthesis or resynthesis of new, more complex, compounds from simpler). During this phase, the body breaks down carbohydrates., fats and proteins.

After exercise, the body goes into anabolic state . In that “anabolic, or carbohydrate window” its metabolic activity is increased, now he builds cells and restores them.

This condition, usually, lasts the first two hours after training. Athletes can use this time to quickly achieve muscle building success..

Adequate protein intake is very important for building muscle in this phase.. Protein is made up of amino acids and is the most important building block of the body.. To build muscle, athletes need a high protein diet. It is also necessary to replenish the body's needs for vitamins with vegetables and fruits..

The combination of protein and carbohydrates

Nutrition scientists recommend that you always combine your protein intake with carbohydrates.. Combination required, because carbohydrates supply the body “rapid” energy and, thus, accelerate protein synthesis.

Unlike dietary supplements, natural foods contain more than just proteins., but also carbohydrates. Legumes, eg, contain about 30 percent protein, the rest is mostly carbohydrates and fats.

Except legumes like beans and lentils, it is recommended to consume a lot of milk and cheese products. Besides, eggs, tofu cheese and fish are also high in protein.

Another way to quickly provide the body with protein is a protein shake.. The advantage is, that it supplies the body with quickly and easily digestible amino acids. This method is mainly used by professional athletes.. But, the average amateur athlete has enough time to build muscle. Protein shakes should be a supplement at best, but never as an alternative to a normal diet.

These Foods Help Build Muscle

• Eggs
• Low-fat cottage cheese
• Yogurt
• Cheese
• lean meat (beef, chicken, turkey)
• Fish
• Tofu
• Legumes (beans, peas, nut, lentil)
• Cereals (oats, amaranth)
• Cereal drinks (almond, oat milk)
• Fruits and vegetables

Differences between strength athletes and athletes, training endurance

Athletes, endurance trainees often think, that they need a lot of energy, that is a lot of carbohydrates. Many people forget, that body tissues are also destroyed, eg, when walking. So they also need proteins, albeit in smaller doses.

• For non-athletes: 0,8 – 1,0 grams of protein per kilogram of body weight
• For endurance athletes and amateurs: 1 – 1,2 grams of protein per kilogram of body weight
• For strength athletes: 1,5 – 2 grams of protein per kilogram of body weight

Protein intake over 1,5 g per day per kilogram of weight is not absolutely necessary for recreational athletes.

Because women, usually, have less muscle mass, they may lose about ten percent of their protein intake. It means, that you cannot compensate for your reduced muscle mass, eating more protein.

Fat: important for regeneration

In addition to carbohydrates and proteins, the third element is crucial, fat. It is also an important source of energy for athletes. Men need it to produce testosterone., which in turn is one of the most important hormones for muscle building.

While with proteins and carbohydrates, their quantity is more important, with fats, their quality is important. Scientists fundamentally distinguish between saturated and unsaturated fatty acids.

Saturated fatty acids

Saturated fatty acids are not very important. The body can produce them on its own. They are mainly found in milk and butter.. They raise cholesterol and, thus, contribute to arterial blockage.

unsaturated fatty acids

They are very important, body needs them., but he can't make them himself.. Here's why you need to get unsaturated fatty acids from food. Fatty acids may have a positive effect on the immune system and inhibit inflammatory responses. They are especially important for athletes, because they are involved in the construction of cell membranes. They also act as carriers of fat-soluble vitamins A, D, E and K.

Athletes should primarily focus on adequate intake of omega-3 and omega-6 fatty acids.. They support regeneration after intense exercise. Therefore, they are especially suitable vegetable oil, oily fish, avocado, nuts and seeds .

Ideal nutrition for muscle building

Below is, what your diet might look like on workout day. Choosing, how much food to eat, make sure first, that you meet the needs of the body in proteins. Then combine protein-rich foods with other sources of carbohydrates and fat..

An example workout day diet might look like this:

Breakfast: Energy muesli.

Large portion of low-fat cottage cheese, with oatmeal, nuts, bananas and blueberries.

Lunch: avocado salad

Garnish salad with avocado slices, boiled egg and fried salmon pieces. For dressing, use yogurt or olive oil with a few slices of whole grain bread..

Dinner: Vegetarian chickpea curry

Zucchini, cut mushrooms and tofu into small pieces and fry in coconut oil. Add soft chickpeas and pour coconut milk over salad. spiced curry, paprika and garlic, This dish is perfect with rice..

Replenishment of energy reserves, snacks: handful of nuts, berries or muesli bars will give you energy, needed during the day.