What is a muscle building diet? For some, it may mean cutting down on all fatty food intake to ensure a firm body figure. Others may say that it consists of the proper food choices to make sure you eat what you burn and have the raw materials for your body to start repairing itself.
However, in this article we will focus on the important nutritional strategy before and after the tedious training that people do. People generally do not eat enough before extreme exercises and eat more than is adequate after training. This in turn will become an imbalance resulting in all your training efforts being useless.
In short, there should be about 1.5 hours or one hour and 30 minutes of prep time before doing your workouts and the same amount of time to be observed after said workout. Since your training will last one hour, you will have a total of 4 hours to be considered your critical hours. It is called critical because it is during these hours that your body is most sensitive to its nutrient needs and where muscle use is at its peak.
With regards to eating before starting your workout, this prep time basically consists of packing in all the necessary carbs your body needs for the next stresses you’re about to put on it. Being one of the most important meals, you should eat before workouts to ensure that your body can actually burn something during the rigorous periods of your grueling exercise hour. If your body has nothing to use for energy, your body’s natural and immediate response is to break down the energy sources stored in your body. It could have been better if you had eaten something beforehand so that a chemical conversion doesn’t take place within your system.
Your nutritional intake before training doesn’t have to be special. What you regularly eat during a normal meal may be enough for your pre-workout dietary needs. However, it is important to respect the 1.5 preparation time. This means that meals should not be taken immediately before a workout. It is advisable to eat about an hour or better if 1.5 hours before starting the exercises. This will give your body enough time to break down the food you eat and use it for energy. No other unnecessary chemical conversions will be needed to power up your system.
Good food choices can include what are considered protein and complex carbohydrates to ensure that your body is energized throughout the course of training. Simple carbohydrates, such as fruit juices, can also preferably be taken as a beverage to give the body some emergency nutrient source when needed.
Lastly, when it comes to your post-workout muscle-building diet, it is the quality of the food you eat that matters, not the quantity. Because your body needs to have the perfect recipe for it to rebuild muscles that were torn or broken in the exercise process, you should consume about a quarter of your total daily caloric intake to serve as your subsequent exercise. meal. Make sure to include a good source of protein in this meal because protein is the building block of your muscles.
The key point to consider is when you eat. It is advisable to eat within 1.5 hours after training. However, the sooner you have the muscle repair ingredients, the sooner the rebuilding process begins. A good sports drink can be a good starter drink. All in all, eat freely and don’t worry about gaining weight if you overeat after workouts because this is the time when your cells are literally hungry.