What should be in the diet of people who work out at the gym?
Regular exercise is a challenge for the body. The calories burned during training need to be replenished, and the diet should be rich in protein so that muscle mass can be built. The nutrition plan for people training at the gym should be balanced and very carefully designed so that it does not lack important nutrients. See what should be in the diet of active people.
Protein in an athlete’s diet
Proteins are the most basic building blocks of the body. Skin, muscles, bones, teeth, joints, hair and nails are made up of protein. When you work out at the gym, you build muscle mass, and therefore you build muscle fibers, which must have something to form. Protein for athletes should be a staple of your diet, because without protein supplementation, your muscles will not develop, or your body will begin to take protein from other sources. You may then start to lose hair, notice increased brittleness of nails, and later the consequences of unmet protein needs will be felt by your teeth and bones. To avoid this, introduce a diet rich in protein – cottage cheese, yogurt and other dairy products, white and red meat, as well as cereals and legumes. You should also include protein supplements and shakes in your daily diet to help provide your body with the right amount of amino acids needed to build muscle
Creatine – a nutrient for muscles
The main amino acid that makes up muscles is creatine (not to be confused with keratin – the building block of hair and nails). Of course, dietary protein can be converted to effectively create muscle mass, but if you want to grow muscle as fast as possible, start supplementing with creatine. This dietary supplement will make you notice the effects of your work at the gym much faster. However, this doesn’t mean that creatine helps you burn fat, so it doesn’t mean that you can skip the burning workout
Everyone knows that white sugar is no good, but a diet completely devoid of carbohydrates is not at all the most suitable for athletes. Sure, bars dripping with caramel and milk or white chocolate will do nothing to improve fitness. However, a serving of carbohydrates before your workout will give you strength and energy, and will be the perfect fuel for your body, which will burn them intensely during exercise. A meal rich in complex carbohydrates eaten a few hours after training will also help reduce soreness and regenerate the body. Look for healthy sugars mainly in vegetables and fruits, bananas for example are very sweet, but also rich in valuable potassium. A great energy booster will also be dark chocolate, which is famous for its high magnesium content, which the body loses during intense exercise
The diet of a person exercising at the gym should be high in energy to replenish the calories burned during training. In addition, it should contain plenty of protein, which builds muscle and strengthens the body. Don’t eliminate carbohydrates from your diet completely, as they are the primary fuel for your body. Healthy sugars from fruit or dark chocolate will help you recover from your workout and reduce soreness and fatigue.
Main photo: Louis Hansel/unsplash.com