sports nutrition workout

Sports nutrition for muscle building: to be or not to be

Let’s figure it out: sports nutrition is not just dietary supplements, it’s a way of eating for better results in general. Anyway some athletes never exercise without taking sports drinks (we are not even mentioning illegal substances). Which is more safe and effective? Here are some main principles of healthy muscle growing diet.

“Before and after” rule

Now it’s scientifically proven that you need to eat shortly before a workout and soon after it. Otherwise there will be totally or almost no use of that physical activity.

In order to restore the levels of most necessary proteins and carbohydrates after hard training it’s fine to take protein shake sports nutrition, which is quicker and easier to prepare even when you are tired.

But focus on choosing the right one. Consult your doctor and nutritionist to be sure you are getting the best.

Calories in sports nutrition

The second rule is even more simple: train more than you eat. You need harder muscles, not just excess weight, particularly fat, right? So count calories intake and calories burned.

Average person needs about 2000 calories per day. Of course that diet should be balanced in proteins, fats and carbs: 30% protein, 30% fat and 40% carbohydrates.

Muscle growth diet

The third rule is to eat every 2-3 hours, and to take most of proteins and carbs before and after exercising. Thus you’ll supply your body with energy to gain mass, not fat.

When you miss a workout e.g. because of illness, reduce your normal calorie intake. As a result you won’t overtake and gain inappropriate weight.

Athletes kitchen

Here are some examples of natural foods that are good and that are totally bad for those who are training hard. Don’t be lazy to cook your own sports nutrition!

What you need:

  • chicken breast;
  • eggs;
  • olive oil;
  • berries;
  • fruit;
  • vegetables;
  • beans;
  • rice;
  • oatmeal and whole-grain cereals
  • whole-wheat bread;
  • skimmed milk;
  • beef;
  • salmon;
  • nuts;
  • water.

You can get good recipes here.

What you’d better avoid:

  • canned meals;
  • nutrition bars;
  • white bread;
  • popcorn;
  • any foods and drinks containing sugar;
  • fruit juice;
  • alcohol drinks.

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