Often hear that nutrition is the most important for better recovery and muscle growth. As a gym goer, filling yourself with the right nutrients is important. It is important not only for muscle recovery but also for proper strength.
If you are consuming proper nutrients i.e. protein, fats, carbohydrates, and vitamins and minerals the right amount, it will help you in faster recovery and provide you the long-lasting energy for a better gym session.
Nutrients Required in Muscle Building:
Proper nutrients come from consuming a balanced diet, consuming all the nutrients important for muscle recovery and building at the right amount. In a balanced diet, the most important nutrient is protein which is crucial for muscle growth and repair. You should aim to consume adequate protein throughout the day. Research says that protein consumption should be double your body weight (in grams). Carbohydrates, fats, vitamins and minerals also play a crucial part in muscle building.
What to consume as a Pre-Workout Meals:
Pre-workouts often taken before the workout sessions act as an instant energy-providing source. Workouts need intense energy to be performed and these meals provide that energy. Meals that can be taken as a Pre-Workout:
Oats: A bowl of oatmeal contains all the nutrients required for a good workout session. Oat is filled with healthy fats, protein, and carbohydrates which provide the necessary energy during a workout.
Coffee or Tea: Coffee or tea contains caffeine. Caffeine provides the instant energy required to perform a workout. A moderate consumption of coffee or tea can result in a good gym session.
Banana: Consuming bananas as a pre-workout can be a good option. Bananas are rich is carbohydrates and potassium which gives instant energy during gym sessions.
Energy Bars: A quick and convenient option for an energy booster for a gym session, these bars are high in carbohydrates and protein which provides instant energy at the time of workout.
Also Read on: The Value of Sleep for Muscle Recovery and Fitness
What to Consume as a Post-workout Meal:
Post-workout is the meal consumed just after the workout. These meals ensure enough nutrients to synthesize muscle recovery and muscle building. Anything can be taken as a post-workout, just ensure that the meal has all the nutrients in adequate quantity for muscle building and growth. Still, some of the post-workout meals are:
Protein Shake: An instant source of protein. A protein shake can be just a mixture of protein powder and water or you can blend it with yogurt or fruits depending on your choice. It can be a great post-workout meal.
Vegetables and Fruits: Consuming green and leafy vegetables and fruits just after the workout can be a great pre-workout as it contain all the nutrients required. It speeds up the muscle recovery and growth.
Chicken or egg: These are the lean source of protein. These meals contain fewer calories and provide you with adequate protein for muscle building. Apart from protein, they are also rich in healthy fats and carbohydrates.
Lentils or nuts: These are the sources that focus more on nutrients such as amino acids, antioxidants, or important minerals. These can also be taken as post-workout as it complement our diet with important other nutrients.
What do we Learn:
No matter what how much you are working hard in the gym, if you are not taking your diet properly it will be very hard to achieve your fitness goals. Combining a well-structured workout plan and a balanced diet can lead you to a better and healthier life.
Never forget to prioritize your nutrition as it complements your fitness journey, not only this it also makes your mind active and productive for the whole time.
