Do you want to build muscle mass? Practice but no real success? Have you considered that your post-workout diet might be to blame? No, then it's time to realize that it is.
"The right choice of food after training is necessary for the muscles to grow faster, and above all to recover from the efforts they have been exposed to," he says. Natalie Allen, professor of biomedical sciences at the University of Missouri.
“When you exercise, your muscles use up their glycogen stores. When you finish a workout, especially a high intensity one, your glycogen stores will be depleted and you will need 'fuel'. If you don't "charge" your muscles with the right nutrients, you'll feel tired for the next few hours."
Even during strenuous exercise, muscle mass can be damaged. This often happens after a workout that focuses on building muscle. But according to Prof. Allen, if you choose the right foods for your post-workout meal, your recovery will be much faster.
An ideal post-workout meal should contain protein and carbohydrates. Protein will help muscles recover faster after exercise, and carbohydrates will help increase glycogen levels.
Foods rich in carbohydrates that are good to eat after training are sweet potato, quinoa, oatmeal or fruit, while protein options include yogurt, salmon or eggs.
If you want to get the most out of each food item, it is recommended that you eat half an hour after exercise.
"If the gym where you work out is far from your home and you need more than half an hour to get home, at least drink yogurt after training and eat the rest of the meal at home. Your muscles will thank you for it," advises prof. Allen.
