Your body requires energy to support a good workout and the right foods to build muscle mass. Eating nutrient-dense, healthy meals when hungry will help you feel well all day long and encourage quick results. Dietary supplements may also help you reach your goals efficiently.
Drinking enough water is the key to effective training and good health. Your body is composed of 80 per cent water, and it plays a vital role in nearly every bodily function. It helps transport and metabolize nutrients for good digestion, as well as removing toxins from your body. Stay hydrated by drinking at least eight 240ml (8fl oz) glasses of water per day.
If your goal is to build strength and lose fat, then processed foods and sugar (packaged foods and desserts) should not find their way onto your plate. Your body turns these simple carbs into stored fat without gaining any nutrients. Cutting out or cutting down on alcohol is another great fat loss tool – alcohol is a simple sugar and provides no nutrition.
This book won’t tell you exactly when to eat and work out, but you can follow the guidelines below to make sure your body is adequately fuelled. Rely on full, balanced meals when you are hungry, and fill in with snacks to accommodate your fitness schedule. For example, if you work out early in the morning, eat a banana before, and eat a complete breakfast for your post-workout nutrition.
To power your workout, it is important to eat a balanced meal two to three hours beforehand. Training on an empty stomach causes your body to burn protein from your muscles for energy instead of glucose sugars (from carbohydrates) found in your kidneys and liver. If you need a snack just before a training session, complex carbs and protein are best. However, you should avoid fatty foods and overeating just before, which can cause indigestion and sluggishness.
Pre-workout snacks
Following a workout, your muscles crave energy to repair the fibres and build more mass. To fuel your recovery, eat a full meal that includes protein and complex carbs within 30 minutes of your workout. Consuming fat right away might slow the absorption of nutrients from your meal, but it won’t reduce its benefits or harm you.
Post-workout meals
You should always rely primarily on whole foods to provide your body with the nutrition and vitamins that it needs, and use supplements as a secondary tool. The following may balance your nutrition and help you reach your goals:
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Protein powder For the average busy woman, getting enough protein can be difficult. Protein shakes are one way to ensure you get the proper amount of protein to recover and rebuild your muscles. Powders come from many different sources (whey, casein, egg, plant, etc) to suit your dietary preferences.
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BCAAs Short for branched-chain amino acids, these supplements can take your muscle growth to the next level. BCAAs are the building blocks of muscle and help speed up protein synthesis, which will improve post-workout recovery. They can be taken during a workout or after, or even throughout the day. BCAAs are a great alternative to sugary sports drinks.
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Fish oil A fish oil supplement, which is rich in omega-3, reduces inflammation in the body. It provides essential fatty acids such as EPA and DHA, which play key roles in cognitive health and development.
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Multivitamin A basic multivitamin provides a long list of necessary vitamins and nutrients that your body may not be getting from your diet.