The nutritionist explains that protein consumption is important to achieve post-workout goals
To achieve a good increase in muscle mass, it is necessary to combine frequent physical activities, such as weight training, with a healthy diet and increase daily protein consumption.
Consuming a vitamin or a pre-workout shake is also recommended to contribute to medium/long-term results.
“The increase in muscle mass is linked to a number of factors, among which the consumption of proteins stands out. It is generally understood that a diet aimed at this purpose requires the consumption of 1.4 g to 1.6 g of proteins per kilogram of body weight. “, explains nutritionist Isabella Alves, who also points out that this value can vary.
The professional points out that this protein intake can be obtained through the consumption of animal and vegetable proteins present in different foods, including: meat, eggs, cheese, lentils, peas and beans.
“Also, it is important to consume an adequate amount of carbohydrates, such as rice, potatoes, bananas, cassava and bread. Since increasing muscle mass requires a high-calorie and preferably clean diet, free of ultra-processed foods,” he says.
Check out 3 vitamin recipes to take during pre-workout:
1 – Banana with oats
Ingredients:
150 ml of milk
1 banana
1 dessert spoon whole peanut butter
1 tablespoon oat bran
Preparation method:
Blend everything in a blender and take it before training.
2- Avocado with orange and whey
Ingredients:
2 tablespoons of avocado;
1 orange;
1 dessert spoon of chia mix with flax seeds;
Ice;
1 dose of vanilla flavored whey.
Preparation method: Blend the avocado, orange and vanilla whey in a blender. Add the chia, flax seeds and ice and beat for about a minute.
3- Sweet potato smoothie
ingredients
100 g of sweet potatoes
200ml coconut milk
Honey to sweeten
Waterfall
Preparation method
Place the potatoes in a pan and cover them with water. Place over medium heat to cook until soft. Then drain the water, wait for it to cool, peel it and put it in the blender. Add the coconut milk and honey and beat until smooth. Serve immediately.
5 fitness foods to include in your diet
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.
