You’ve just finished your workout and you’re hungry, but what should you eat? You want to build muscle and strength, so you probably want to eat after your workout to help your body replenish glycogen stores (the carbohydrates stored in your muscles) that are depleted during exercise.
So which meal should you choose? A common mistake many people make when trying to gain muscle through diet is that they focus too much on protein and not enough on healthy fats and carbohydrates. Read More About Best Diet Plan for Muscle Gain in India.
Along with carbohydrates and fats, protein is one of three macronutrients. Your body uses protein to build muscle mass, and because high-protein foods are also low-calorie, they’re a great way to fill you up without adding calories.
A good place to start is by consuming 0.8 grams of protein per pound of your goal weight daily, suggests research published in Nutrition Journal.
When it comes to muscle gain, it’s important to opt for lean sources of protein like fish or chicken breast instead of fatty cuts like steak or bacon.
These contain fewer calories and fat grams per serving than their fattier counterparts—plus, chicken breast contains 20% more protein than beef!
Finding Protein Sources That Fit into Your Diet No matter what type of diet you follow—paleo, vegan or vegetarian—it’s possible to get enough protein each day as long as you eat a variety of plant-based sources.
A large part of your Healthy diet should be carbohydrates. Carbohydrates are an important fuel source and muscle glycogen storage so that you can exercise efficiently.
The number of carbs you need to eat will depend on your goals and activity level but, generally, somewhere between 50-70% of total calories should come from carbohydrates.
Good sources include oats, wheat products (pieces of bread, pasta), rice, potatoes, beans/legumes (lentils), fruit, and vegetables.
Try to avoid processed foods with a lot of added sugar and look out for hidden sugars too! For example, some yogurts have more than 20g of sugar per serving!
To lose weight safely but quickly, switch to a low-carbohydrate diet. This means reducing your intake of refined grains and starchy vegetables like potatoes, yams, corn, etc. You’ll also want to reduce fruits that are high in fructose.
Fructose is converted into fat far easier than other forms of carbohydrate – even when eaten in moderation!
However, remember that complex carbohydrates like whole grains help to keep blood sugar levels stable which is very helpful if you’re exercising regularly or fasting during parts of your day.
High blood glucose levels are not good for you either – they’ll increase insulin production which promotes fat storage around your organs as well as increased triglyceride production which increases heart disease risk factors.
Excess fat is a big reason why your diet falls apart, so you want to consume as little of it as possible. Many foods that are touted as low-fat options contain a lot of hidden fats—sometimes more than their full-fat counterparts. (For example, skim milk contains more saturated fat than regular milk.)
Eating more vegetables and lean proteins—and less fat overall—will help keep you slim. For example, chicken breast is much leaner than rib-eye steak.
And while broccoli is considered a vegetable, it’s a complex carbohydrate with only 6 calories per half-cup cooked.
You’d have to eat nearly two cups of broccoli to get the same amount of fiber found in one cup of cooked brown rice.
Read About-High Fiber Indian Diet Plan for Constipation
In other words, feel free to enjoy fatty cuts of meat on occasion but don’t make them a regular part of your diet.
Choosing the right protein
Protein is one of the macronutrients, along with carbohydrates and fat. Protein is found in meat, eggs, nuts, and fish.
But what are good sources of protein? The protein we find in animal products is considered a complete protein since it contains all nine essential amino acids.
Plant-based proteins do not contain all nine essential amino acids, so they are called incomplete proteins.
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While incomplete proteins can be beneficial to your diet, they must be paired with other foods that contain complementary amino acids to create a complete protein.
Examples of complementary plant-based proteins include rice and beans or hummus and pita bread. It’s also important to note that there are many different types of protein powders available on the market today; some provide more health benefits than others.
For example, whey protein has been shown to improve muscle mass while soy protein has been linked to lowering cholesterol levels and helping control blood sugar levels in diabetics.
Before you start taking any supplements or adding any new foods into your diet plan, consult your doctor first!
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6 Stages of a Proper Workout Routine
There are six stages of a proper workout routine: intensity, frequency, duration, order, rest periods, and exercise selection.
Your goal should be to get through all of these without sacrificing one for another. For example, don’t push yourself through too many sets because you can only do so many reps per set; it will hurt your workout and keep you from seeing results.
And don’t plan to go to the gym three times a week because that is what your friends are doing – instead choose what works best for you. Here’s how each stage breaks down.
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What to eat after workouts?
A workout without proper nutrition is like a road trip without gas. It’s just not going to go anywhere—at least not nearly as far or as quickly.
What’s more, your body needs fuel after workouts to help it recover and rebuild bigger and stronger.
Make sure you’re eating enough post-workout protein: According to one study, participants who ate a whey shake within three hours of working out increased their lean muscle mass by 10 percent compared with those who didn’t supplement their exercise with protein.
Research has also shown that consuming 20 grams of essential amino acids (found in protein) after exercise leads to greater gains in muscle size and strength than drinking an identical shake that lacks essential amino acids.
Drinking more water is one of the most effective strategies to fuel weight loss. According to research, staying properly hydrated can increase your metabolism and make you feel less hungry.
An insufficient intake of water may also contribute to fatigue, constipation, and urinary tract infection.
In addition, research has shown that drinking water before meals may aid weight loss by increasing satiety (fullness) and fat burning during exercise.
Sleep properly and exercise
If you’re trying to gain muscle, remember that your body requires enough sleep. It is recommended to get at least 8 hours of sleep each night.
The more sleep you get per night, then the more muscle-building hormones your body will produce. The more muscle-building hormones you have, then the faster and easier it will be to build new lean muscle mass.
Without adequate rest and recovery time, your body won’t be able to grow properly and quickly enough to help you reach your muscle-building goals.
To ensure that your body gets all of its required nutrients without overindulging (which can lead to weight gain), make sure you exercise regularly as well.
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