When we say that we are working out, there is no better proof than exposing our muscles. When we do some fitness and muscle-building exercises, we also need to ensure that we eat enough. It is best to add more foods that are beneficial to muscle building in our diet. So do you know the fitness and muscle-building plan recipes? Let’s go take a look below!
First meal: breakfast
Since there is no food supply overnight, the human body is in urgent need of calories, especially sugar, to provide energy for the first few hours of work. Complex sugars "ignite" very slowly and can provide energy for a long time, making them a good choice.
Of course, you need to eat protein to maintain a constant flow of carbohydrates in the blood, which helps prevent muscle metabolism. This meal should provide approximately 50 grams of protein.
Second meal: Special snacks in the morning
About 3 hours after breakfast it is time to eat again. It is one of the smaller meals of the day, just enough to fuel the body's energy supply for the rest of the morning and maintain a constant flow of carbohydrates in the blood.
Carbohydrates come from protein. The protein for this meal can be chicken breast or high-protein powder. You can also consume some sugar, such as fresh fruit. Fruit is also a good source of cellulose, which is often lacking in the diet of most bodybuilders.
The third meal: lunch
The key to lunch is protein, which also contains complex sugars and vegetables. High-protein foods, such as beef, mutton, and salmon, are excellent choices for fat loss and muscle gain, because in addition to protein, they can also provide additional calories (fat). The fats contained in salmon and other freshwater fish are all healthy fats. for sugar, you can choose all your favorite complex sugars, such as potatoes, white rice and pasta.
The fourth meal: before training
Like the morning snack, the main purpose of this meal is to ensure a constant flow of carbohydrates into the bloodstream. It should be taken at least one hour before training. In the process of losing fat and building muscle, you can choose one. High protein drinks, plus some sugar.
The fifth meal: after training and dinner
This meal consists of two parts, the first is a drink taken within thirty minutes after training. Whether you are trying to build muscle mass or reduce body fat, this is the time to consume simple sugars to replenish glycogen stores depleted during training. The ideal method is to consume protein and sugar in a ratio of 1:2. It is ideal to take in 25-30 grams of protein, because you need to ensure enough carbohydrates to rebuild muscles without slowing down the digestion and absorption of simple sugars due to excessive protein intake. The second part of this meal is taken about an hour after the snack. It consists of solid food and should contain a complex sugar (such as rice, potatoes) and protein food (such as steak). It should also be eaten Lots of fruits and vegetables.
The sixth meal: special snacks in the middle of the night
The most important part of this meal is protein to ensure that the body provides carbohydrates during sleep. If you like to eat, you can also consume a small amount of sugar. Of course, most bodybuilders avoid carbs at night because they are more likely to convert into body fat while resting.