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.