How To Eat And Workout To Gain Muscle – When it comes to building muscle, training is definitely a priority. You won’t get stronger if you don’t work your muscles, and strength training with overload (gradually increasing your weight) is the best way to do that – but diet is also a key component. Proper fueling, both pre- and post-workout, can support and fuel your muscle growth, while not doing so can hinder it.
You’ve probably heard that the hours after exercise are prime fueling time, and that’s true—that’s when your muscles are actively trying to repair themselves, and protein gives your body the amino acids it needs to do that repair and recovery. muscles are bigger and stronger. When it comes to getting the protein you need, you have so many choices—protein bars, shakes, whole foods, and more—that finding the best option can feel like an exercise in itself.
How To Eat And Workout To Gain Muscle
According to nutritionist Michelle Fumagalli, RD, LDN, of the Northwestern Medical Clinic, it’s simple: you need both protein and carbohydrates to build muscle after exercise. While protein helps repair and grow your muscles, carbohydrates work to replenish glycogen stores—the stored glucose your body uses for energy—which is depleted during exercise. If you do strength training, you want some protein; if you’ve been doing cardio, like running, swimming or cycling, carbs are a higher priority; but you definitely need both types of training if you want to build muscle.
Best Foods To Include In Your Muscle Building Diet — Eat This Not That
So what’s the best thing to eat after a workout? Whole and balanced meals if you can. A healthy meal fills you with protein and carbs, but also gives you fiber and vitamins—things that post-workout shakes or snacks can’t. If you can eat after a workout, Michelle recommends dividing your plate into quarters. One quarter should be healthy carbohydrates, such as brown rice; quarter should be a lean protein source, such as salmon, chicken, pork, or steak; and the rest, about half of the dish should be vegetables.
Not everyone can — or wants — to eat a full meal immediately after a workout. In this case, Michelle recommended:
A state-level CrossFitter herself, Michelle said she likes to eat white or sweet potatoes after a hard workout. “They’re a great source of carbohydrate energy and good for glycogen storage,” he says.
Love your shakes or protein bars? You can also do it. Michelle said these quick, pre-made options are great for convenience if you’re running after the gym. “If you’re going to eat an hour after a workout, don’t worry about a protein shake afterward,” he said; you don’t need extra protein if you already plan to eat a protein-rich meal within a few hours. If you need to hit that shake, Michelle recommends drinking it with a healthy source of carbs on the side, like an apple or banana, since many pre-made protein shakes don’t have carbs.
Muscle Building Diet: Foods To Eat And Avoid
Last but not least: don’t forget to hydrate. “The best thing for me after a workout is to make sure you’re drinking plenty of fluids, especially water,” Michelle said. He also recommended water with electrolytes, especially if you’re recovering from a hard, sweaty cardio workout. Electrolytes are important for keeping your body hydrated and balanced, and you lose a lot of them when you sweat.
As important as your post-workout meal is to building muscle, Michelle reminded us that it’s just one tool, and just one meal of many. “Look at the bigger picture,” he said. “There are specific things we can do after training that can make us stronger.
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However, for most people, the two main factors that influence what to eat before exercise are:
As shown in the infographic above, food eaten further away from the training window (~2-3 hours) allows more time for proper digestion. Therefore, this is a great opportunity to eat a balanced diet rich in complex sources of carbohydrates (whole grains, vegetables, fruits, etc.) along with sources of dietary protein and fats.
We know that fat and dietary fiber slow down the rate of gastric emptying. Also, simple carbohydrates taken in isolation are digested and utilized more quickly than other macronutrients. Therefore, it is recommended that you choose your pre-workout food sources accordingly if you eat within ~1 hour before exercise.
The reason for this is that carbohydrates are the main fuel source that helps fuel anaerobic exercise (such as resistance training). However, they will only improve your performance if they actually enter your bloodstream and are used during training! A stomach full of undigested food, regardless of the carbohydrate content, will give the exerciser nothing but unpleasant satiety. So be strategic with your pre-workout nutrition so your exercise performance is enhanced, not hindered!
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As the pendulum swings, the human body naturally responds with hunger and appetite hormones when it senses it is entering “unpleasant” territory. On the one hand, this can cause a person to increase their body weight to 15% of their body weight during the building phase, which leads to the release of appetite and hunger hormones. On the other hand, a person who approaches 5% of their weight during a dieting phase is likely to experience dysregulation of appetite hormones and internal hunger signals.
What To Eat After A Workout To Build Muscle
In the case of food production, when a nutrient is removed from a product, it is often replaced by an alternative food. Therefore, if something is marketed as “low” (for example, carbohydrates), it means that something else must be higher (for example, fat).
As fun as it sounds
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