Contents
A good time to eat meals
Choosing the appropriate time to eat muscle meals plays an important role, and the time before and after exercise is the most important time to eat these meals, as it is recommended that a light pre-workout meal includes carbohydrates that will be used to produce the necessary energy as fuel for exercise, and moderate amounts of each protein Fats; Which will help speed up the digestive process, within an hour to four hours before exercise, while it is recommended to include carbohydrates and protein components in the post-workout meal; With the aim of building and repairing muscles by utilizing protein and amino acids in it, as well as compensating for glycogen lost during exercise by utilizing carbohydrates, taking into account that the meal date is either immediately after the exercise or about two hours later Depending on your workout time. [1]
Foods rich in protein
Foods rich in protein are considered essential for muscle nutrition, due to the fact that they are the main component that builds muscles after carrying out activities and exercises and benefits their regeneration, and these foods are many and varied; Where protein can be obtained from its sources: eggs that contain high-quality protein, salmon, chicken breasts, tuna, and many other sources that provide muscles with many vitamins and nutrients in addition to protein. [2]
Carbohydrates
Carbohydrate foods are a quick source of energy that provides the fuel needed for the muscles to perform their activities, but it is important to go in the right direction when choosing the right ones, and it must be noted that foods that contain whole grains are a good choice, including brown rice and whole wheat bread; These two ingredients include fiber and protein, along with their healthy carbohydrate content. [1]
Fats and oils
Muscles need fats and oils to complete the process of building and nourishing them in a healthy and proper manner, but it is necessary to pay attention because the unsaturated fats and oils, which are found in biscuits and pastries, are unhealthy, and it is necessary to eat foods that include in their composition monounsaturated fats, such as virgin olive oil And in the same context, the saturated fats included in red meat are useful in increasing the production of the hormone testosterone, which plays an effective role in building muscle, along with other muscle building components such as iron and zinc. It is worth noting that omega-3 acids are also important in the building process, and it is possible to obtain them By eating salmon. [3]
References
- ^ A b of Jason S Ewoldt (31-12-2016), "The Best Foods To a fuel of a a workout" , Www.mayoclinic.org , Retrieved 5-4-2018. Edited.
- ↑ Grant Tinsley (21-1-2018), “26 Foods That Help You Build Lean Muscle , ” www.healthline.com , Retrieved 5-4-2018. Edited.
- ↑ Siobhan Harris (4-7-2016), "Good muscle building foods for men" , www.webmd.boots.com , Retrieved 5-4-2018. Edited.
