The period of muscle building requires not only a properly designed training program, but also proper nutrition. A particularly urgent topic for athletes is the selection of products that are best consumed after the completion of the training, because the right choice can significantly speed up the process of mass recruitment. It is necessary to choose the right ratio of proteins and carbohydrates, as well as the time for taking sports nutrition.
The body during the workout is greatly depleted and needs immediate replenishment of nutrients. It should be borne in mind that the quality of food intake plays a paramount role, since harmful foods, even rich in large amounts of carbohydrates and proteins, contribute to the collection of body fat, and not muscle mass. Unhealthy food minimizes all the efforts that an athlete puts in the process of training. To get the maximum effect from the food consumed after exercise, you need to combine regular products with sports supplements.
Content
- 1 Nutrition after workout to gain muscle mass
- 2 Sports nutrition after training
- 2.1 Creatine
- 2.2 Whey protein
- 2.3 gainer
- 2.4 BCAA Complex
Nutrition after workout to gain muscle mass
Strength training requires an endurance of a certain time after the end of the lesson. You should not start the meal for the first ten or fifteen minutes. It is better to devote this time to relaxing water procedures. You can take a steam bath or take a shower. The first should be simple carbohydrates in the form of fruits, which include grapes and other fruits.
The first full meal, according to most athletes, is supposed to be carried out only an hour and a half after the completion of the lesson. This meal should consist of animal protein and complex carbohydrates. The source of the latter is such cereals as oatmeal, rice, buckwheat, pasta from durum wheat varieties. Chicken eggs, seafood, meat, dairy products are best suited as protein.
At the end of intense training, the athlete needs to drink as much clean drinking water as possible. Eating after training is not recommended for an hour, because the digestive system is still unable to process proteins and complex carbohydrates.
Sports nutrition after training
In order to gain muscle mass as quickly as possible, it is necessary not only to eat right, but also to resort to the use of sports complexes. Supplements that help achieve this effect include the following:
Creatine
It is the best sports nutrition that allows bodybuilders to build muscle during natural training. The advantage of the supplement is not only high efficiency and effectiveness, but also that, compared with other complexes of a similar spectrum of action, creatine monohydrate is much cheaper. The use of this sports nutrition requires a careful study of side effects and recommended dosages.
Whey Protein
It is an excellent source of both carbohydrate and fast protein. The complex has an excellent balanced amino acid composition, is available in a form convenient for reception and has pleasant taste characteristics. It is enough to consume one serving of protein after training to get a noticeable increase in weight. The combination of this complex with creatine will make the results even more pronounced. Such a tandem gives the very maximum that every athlete expects.
Gainer
This supplement contains a large amount of carbohydrates. The concentration of this nutrient in the complex is much greater than that of proteins (proteins). The complex is ideal for those athletes who have problems with gaining muscle mass, do not have a predisposition to gaining excess weight. To improve the effect of this drink, it, like whey protein, is recommended to be used together with creatine.
BCAA complex
It contains three essential amino acids, which play a crucial role for anabolic processes. These compounds have a certain effect on muscle growth, but they are most important to prevent catabolism, that is, they allow you to save muscle tissue. In addition, the supplement activates fat burning processes and helps increase strength indicators. The main thing, as in the case with the rest of the sports meal, is to carefully read the recommended dosage of admission.
