How To Eat During Sports To Build Muscle Mass

Many people begin to exercise actively to get a beautiful and toned body, but in most cases, physical activity alone is not enough. Sport  is a great way to get rid of excess weight, but if your BMI is normal, then after a month of active training , you will reduce fat mass and become more durable, but in order to build gluteal muscles , get relief arms and legs, you must also adjust your diet . Here are nutrition tips that will help you get closer to your cherished goal and get a healthy, beautiful and toned body.

Eat after training

Eating after a workout is just as important as eating before a workout . If you don't eat while playing sports , you will lose weight at the expense of muscles , because the body cannot build muscle mass without nutrients. As a result of an insufficient diet against the background of an active lifestyle, the Skinny fat figure type is obtained - a thin body with a small percentage of muscle mass and an average amount of fat. That is, there are muscles under the layer of fat , but there are too few of them, there is no relief and toning.

Muscles help to increase the rate of basic metabolism: the more there are, the more calories you burn (even at rest). The result - the more muscles , the more you can afford in food .

Drink water

Yes, the advice is banal, but hydration is the solution to many problems of the body. Water compensates for fluid loss due to active sweating during exercise to increase muscle mass  and at the same time accelerates the transport of important nutrients. In addition, water stimulates the metabolism, since the consumption of a sufficient amount of liquid can help in losing weight . During the day, it is necessary to consume about 35 ml of water per 1 kg of body and additionally from 500 to 1000 ml for each hour of training .

Add protein

Muscles consist of amino acids, which are the smallest building blocks of proteins. During exercises, the proteins in the muscles are split or damaged - tiny cracks appear. To support muscle growth and muscle regeneration, protein and amino acid reserves need to be replenished after exercise .

If you're struggling to get your protein in on a daily basis, try protein shakes. It is better to make a choice in favor of vegetable protein, mixtures with animal protein and casein can cause discomfort or rashes on the skin.

An alternative to a protein shake can be products with a high protein content, for example, sour milk cheese, nuts or cottage cheese.

Exclude fast food, sweets and alcohol from the diet

It sounds boring, but this point is important for those who are focused on results. Many believe that training is something like compensation for french fries, champagne and honey. Fast carbs and alcohol cause your blood sugar to spike, so it's not long before you want to eat more. If you are drawn to sweets after active sports , try to add fresh fruits to your diet - it is much more useful. Alcohol in the evening inhibits the development of muscles , so it is also not a very good idea.

Don't be afraid of carbs

If you do not aim to lose weight quickly , then you can not give up carbohydrates. After physical exertion , glycogen reserves in the body are depleted, then the body begins to take energy from muscle mass . Since there is nothing wrong with carbohydrates after a workout , this way you will replenish your glycogen stores and preserve your muscles .