Learn how to make healthy drinks with nutrients that improve bodybuilding results
Proteins, complex carbohydrates, healthy fats, vitamins and minerals are key to optimizing the results of a muscle building program and a balanced diet is the key to achieving this in a healthy and sustainable way.
“To ensure good performance before physical activity, the meal must contain nutrients that guarantee an adequate energy supply, to increase muscle strength and endurance, avoiding protein catabolism, satisfying hunger and preventing hypoglycemia during training “, explains nutritionist Emanuelle Esteves.
In this sense, consuming homemade vitamins, prepared with the right ingredients, helps muscle gain, as it provides the body with the nutrients necessary for effective muscle development and recovery. So, below, find out how to prepare these drinks in a healthy and balanced way!
1. Include protein sources
Add ingredients like yogurt and milk to the smoothie. This is because the the proteins, present in these ingredients, are essential for the functioning of the human body, as it helps in the construction of skin, muscles, bones and other tissues. It also helps in the weight loss process, as it is slow to digest and increases the feeling of satiety.
2. Add the green vegetables
Spinach and kale are packed with nutrients that promote muscle growth and recovery after exercise. Additionally, these vegetables contain antioxidants, such as vitamin C and carotenoids, which help protect cells from damage caused by free radicals, which can be especially important during the intense training process.
3. Incorporate fresh fruit
Fruits like bananas, strawberries and blueberries provide healthy carbohydrates and antioxidants that aid in post-workout recovery. “The most of food coloring comes from fruitwhich offer vitamins and minerals not produced by the body, but which are essential for adequate nutrition and the correct functioning of the body”, underlines nutritionist Gabriela Marcelino.
4. Choose healthy fat sources
Avocado, nuts, sugar-free peanut butter, and chia and flax seeds are great options. Fat is important for hormonal health and the absorption of fat-soluble vitamins. Plus, it’s an essential long-lasting fuel source to support intense workouts.
5. Add the oats
Oats are a cereal rich in fiber, calcium, iron, vitamins, proteins and carbohydrates. According to nutritionist Daniela Medeiros this cereal is essential for a healthy diet. “Oats contain slow-absorbing carbohydrates, which are harmful feeling of satiety longer, helping you lose weight”, he emphasizes.
6. Try whey protein
The main advantage of whey protein – supplement extracted from whey – is the action of building muscle mass, which works faster than other supplements. “In addition, whey improves the immune system; it is rich in essential amino acids; it is absorbed quickly; it has a high biological value, that is, it is a complete supplement of the proteins necessary for the body; it contains concentrated proteins, free of fat and low in carbohydrates and contributes to the maintenance and growth of muscles”, says nutritionist Nathalia Sales.
7. Stay hydrated
Use water as the base of the vitamin. It makes up a large part of the body’s cells. Therefore, staying properly hydrated is essential for the effective functioning of cells, including muscle cells. This is especially important during intense physical activities, such as training to increase muscle mass.
8. Moderate the use of sugar or sweeteners
If you want to sweeten your smoothie, it’s not harmful to use sugar or sweetener in moderation. “The key is to find a balance and take a conscious approach to sugar consumption and sweeteners. By reducing the amount of sugar and making conscious choices about sweeteners, you can follow a healthier diet without completely compromising the pleasure of enjoying sweet foods,” says nutritionist Dr. Letícia Lucas.
9. Add the cocoa powder
In addition to providing delicious flavor, the cocoa can help increase energy and physical performance. Furthermore, it is rich in antioxidants which offer numerous benefits to the body. “Antioxidants fight free radicals, preventing the oxidative damage they cause to DNA and, therefore, are linked to the prevention of premature aging and various types of cancer and neurological diseases, such as Alzheimer’s,” says nutritionist Natália Colombo .
10. Vary the ingredients
Try different combinations of ingredients to make smoothies. By doing this, you ensure that your body receives a wide range of essential nutrients, promoting not only muscle growth, but also overall body health. This balanced nutritional approach is essential to achieving your goals in a sustainable and healthy way.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
