9 foods to boost your workout and gain muscle mass

You must have heard around that working out without eating is a big mistake, right? Yeah, eating before training is essential, especially if your goal is to gain muscle mass. “To guarantee a good performance before physical activity, the meal must contain nutrients that guarantee the adequate supply of energy, to increase muscular strength and resistance, avoiding protein catabolism, satisfying hunger and preventing hypoglycemia during training”, explains nutritionist Emanuelle Esteves.

What to eat before training?

The ideal is to consume foods rich in carbohydrates with a low glycemic index before physical activity. The nutritionist recommends that the intake of these foods happen about 1h30 to 30 minutes before training. In addition to food, it’s important to stay hydrated to ensure good performance in activities. According to Vinícius Possebon, personal trainer and creator of Queima de 48 Horas, a whey protein shake with 20 g of sugar, for example, is a great option to consume 40 or 50 minutes before training.

What to eat after training?

After the end of exercises hit that hunger, huh? At these times, those who want to gain muscle mass must choose the right foods. “It is important to consume foods rich in protein of high biological value 30 minutes after physical exercise, as it helps to avoid muscle injuries, being essential for muscle recovery”, recommends Emanuelle Esteves. Among the foods rich in proteins, red meat, chicken, fish and eggs stand out.

Foods to include in the routine

Here are some foods that will help you build muscle mass.

• Baked, Baked or Grilled Chicken: it has essential amino acids, which are essential for building muscle;
• Fish rich in omega 3: tuna, salmon, herring, sardines, tilapia, mackerel, among others;
• Cottage cheese: rich in casein protein easy digestibility and important for the maintenance of muscle mass;
• Eggs (with emphasis on the white): complete food. Fundamental for gaining muscle mass;
• Fibers (oats, linseed, chia and whole grains): increase satiety, decreasing hunger, improve lipid profile and resistance;
• Pasta and brown rice: they are great options, as they have slower absorption, thus constantly generating energy;
• Fruits and vegetables: contain water and various nutrients.

Foods to increase muscle mass

Food is fundamental at all times, not just before and after training. “What should be clear and what people should keep in mind is that all macronutrients are important for the process of increasing muscle mass. For example, proteins help build muscle cells, that is, they are the building blocks the body needs in order to build muscle. They are like bricks, because with them you build a wall, but without this resource, it gets complicated”, analyzes Vinícius Possebon.