Preparing nutritious pre-workout and protein-rich snacks after training helps stimulate hypertrophy and improve muscle fiber repair, accelerating their development, a strategy that should be used primarily by those who want to gain weight and increase muscle mass.
On the other hand, those who wish to lose weight can also use the same strategy, but consume fewer foods to control their caloric intake.
- In pre-workout.
- It is ideal to have a meal richer in carbohydrates and with a little protein or good fats.
- Which will help maintain energy during any physical activity.
Mixing yogurt with 1 fruit and 1 or 2 tablespoons of oatmeal provides a good amount of carbohydrates and proteins to maintain energy before training, natural yogurt, for example, contains 7 g of protein in each unit, the same amount found in 1 egg.
For those who want to lose weight, the best option is to take only natural yogurt or mix it with fruit or oats, without adding everything to the same meal.
Cocoa milk and wholemeal toast is an excellent snack before training because it provides milk proteins and bread carbohydrates that will provide energy to your muscles throughout the workout. In addition, cocoa is rich in antioxidants that will help muscle recovery and prevent the onset.severe pain, even after intense training.
To lose weight, cocoa milk is enough to give energy and training to the face.Another good option is to eat wholemeal toast with ricotta.
Having a banana smoothie, milk and peanut butter is another pre-workout option that provides a lot of energy.Peanut butter is rich in protein, good fats and vitamin B, which will increase energy production during physical activity.To make it even more caloric, you can add oatmeal to the vitamin.
To lose weight, the best option is to make the vitamin only with milk and fruit, as this reduces calories while retaining a good amount of energy for training.Learn about the benefits of peanut butter and how to use it.
In post-workout, more proteins, antioxidants and general calories are needed to promote rapid recovery of muscle mass and stimulate hypertrophy.
Tuna pie should be prepared by mixing tuna with curd or natural yogurt, which can be seasoned with a pinch of salt, oregano and a splash of olive oil.Tuna is rich in protein and omega-3, fats that have an anti-inflammatory effect and helps reduce muscle pain.
It is preferable to use wholemeal bread, and you can also accompany this meal with a glass of sugar-free fruit juice.To lose weight, the sandwich is also a good choice, but avoid drinking the juice.
Lunch or dinner are excellent after-workout meals as they are filled and contain a lot of protein, adding rice and beans, for example, in addition to having carbohydrates, this combination also provides amino acids and proteins that will help restore muscle mass..
In addition, in these meals it is customary to put good amounts of meat, chicken or fish, which are protein-rich foods, to finish adding vegetables and a splash of olive oil to the salad, which will provide good fats.antioxidants.
Those who want to lose weight can use salad and meat, for example, or vegetable soup with chicken or make zucchini paste.See 4 substitutes for rice and pasta.
Making an omelette is also a great option after training, as it is fast, protein rich and gives you a lot of satiety, a good way is to use 2 eggs for the dough, which can contain 1 or 2 tablespoons of oats to give more energy, and fill them with shredded chicken, ground meat or grated cheese plus vegetables, for example.To accompany, you can have a latte or a glass of natural fruit juice, without sweetener.
For weight loss, a vegetable or cheese omelet is an excellent choice, accompanied by black coffee or sugar-free tea.
Watch more examples of protein-rich foods in this video and how to combine rice with different vegetables and cereals to form an excellent source of protein: