Essential Foods For Those Who Train

There are some foods that should be part of the training menu. They help increase performance, as well as assist in mass gain and weight maintenance.

Also Read:  Some Options For Your Post Workout Meals

Are they:

Eggs: no, it's not an urban legend. Those who train have to consume eggs daily. This is because they have substances that are important to performance, such as albumin, present in the clear, which is an important amino acid for muscle formation and development.

Fish: are excellent sources of iodine and contain four times more calcium concentration than ordinary meats. In addition, they are super light, quick to digest and do not put on weight.

Banana: rich in B vitamins and potassium. It is a great option for a quick snack, as it is rich in energy without being too caloric.

Cereals such as oats, brown rice and whole-grain flours are carbohydrates with a low glycemic index. They take longer to be transformed into blood glucose and prevent the accumulation of fat. They are rich in energy, fiber, vitamins and minerals, and oats.

Powerful antioxidant olive oil, perfect for those who maintain a training routine, as it is rich in monounsaturated fats - those considered good and that do not accumulate in the form of localized fat and in the arteries.

Oilseeds: almonds, chestnuts, walnuts and hazelnuts, for example. With 16% of carbohydrates, 20% of proteins, they contain proteins of medium biological value and 60% of lipids of difficult digestion (cellulose, lipids in high concentration). This group has a high concentration of calories so they should be consumed in small portions.

Sweet potato: the gym darling contains 20% of carbohydrates, but is very rich in fiber. Its release of energy in the blood is slower than other types of potatoes and, therefore, it is so used in sports. It is also rich in vitamin A.

Some Options For Your Post Workout Meals

Option 1

 Grilled chicken breast, if you want, add a little olive oil to the pan for grilling. To accompany, place four spoons of brown rice and two options of raw vegetables of your choice.

Option 2

 Grilled chicken breast and a baked sweet potato.

Option 3

An omelet made with only egg whites (02 eggs) with a slice of white or cottage cheese. Then a tablespoon of oats and a banana. Another idea is to add honey or fruit jelly.

Option 4

 A fish fillet, served with brown rice, vegetables.

Note: 

Always consult your nutritionist! Because only he will be able to tell you exactly what will be the best foods for you, the ideal amount for your body and the times of each meal. Therefore, our article has an informative character of options that currently exist. So, never upset your nutritionist! ??

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THE BEST FOODS TO EAT AFTER THE GYM

You can do as many bench press repetitions as you like, but if you don't eat right, forget it: you'll never be proud of that physique. Weight training is only half the battle for  hypertrophy . The other half is on the plate.

When you work out, you're basically causing microlesions to the muscle so that it recovers bigger and stronger. But he needs the right dose of nutrients to grow well. So we are going to talk today about the best foods to eat after the gym .

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THE IMPORTANCE OF PROTEIN

The protein has an essential role in the enlargement process. Why? The  regeneration of muscle damage caused by exercise depends on your intake.

CARBOHYDRATE IS ALSO YOUR ALLY

Don't think that carbohydrate is your enemy. It is the body's main source of energy . If you don't have enough carbohydrates in your diet, do you know what's going to happen? The protein will be used as fuel, generating loss of muscle mass.

"The function of carbohydrates is to  preserve lean mass and leave proteins to increase muscle mass," says Experts. The thing is to be aware of what types of carbohydrates you should and should not consume.

FOOD SUGGESTIONS

CHICKEN

Here is the most popular choice among men who are looking for hypertrophy: chicken. The reason is simple. It is rich in protein and, at the same time, low in fat. If you want to grow, chicken is a food that should definitely go into your diet.

SWEET POTATO

Sweet potatoes are a classic accompaniment to chicken. Because it is complex carbohydrate, it is more nutritious than white rice, for example, containing a greater amount of vitamins and fibers.

FISH

It is worth having the fish on your radar, especially the salmon. It has a considerable amount of protein and the anti-inflammatory action of your Omega-3 is beneficial for sports performance. Tuna is also a good alternative.

EGG

Now you already know that chicken and fish are fantastic sources of protein, right? But if you are a vegetarian, or just want to vary the recipe, you can bet on the egg. It contains all the amino acids needed for muscle recovery and growth.

QUINOA ?

We talked before about sweet potatoes and the importance of consuming carbohydrates after weight training. An alternative option is quinoa. It is highly nutritious and easy to prepare.

WALNUT, CHESTNUT & ALMOND

Oil seeds and fruits - like nuts or chestnuts - are a good post-workout snack, as they bring an appropriate mix of carbohydrates and protein. Just be careful as oilseeds have a lot of fat. A handful a day is enough.

MILK

Milk is the best option to hydrate your body after a hard workout, according to a  recent study . Even better than water or isotonic, believe me. In addition, it is a great source of protein.

VEGETABLES

Legumes - beans, lentils, peas and chickpeas, for example - are a good source of protein, also providing vitamins, minerals and fiber.

SALAD, FRUIT AND VEGETABLES

Yes, sir: salad, fruits and vegetables also help with hypertrophy. "And a lot," says Vivian. "They are important sources of micronutrients in the physiological process of hypertrophy and glycemic balance."

CONCLUSION: EAT ENOUGH

There are more or less effective foods to help with hypertrophy. But the most important of all, in the end, is to eat something. Or rather, quite a lot. Because you need to have a positive energy consumption (ingest more than you spend) to grow. Conclusion? Give your plate and fork the same attention you give to dumbbells and washers.