What to eat before and after exercising for good muscle building effects

Moderate intake of high-quality protein and carbohydrates before and after fitness can help increase muscle mass. Recommended foods for muscle building include chicken breast, eggs, whey protein powder, oats, bananas, etc. The proportion of the combination should be adjusted according to the training intensity and time.

1. Chicken breast

Chicken breast is a typical high protein and low-fat food, containing about 24 grams of protein per 100 grams, suitable for supplementation before and after fitness. Its protein amino acid composition is close to the human body's needs and has a high absorption and utilization rate. When cooking, it is recommended to boil or grill in water to avoid frying and increasing additional fat intake. Pairing with vegetables such as broccoli can increase dietary fiber intake and promote digestion and absorption.

2. Eggs

Whole eggs contain 6-7 grams of high-quality protein, and the lecithin in the yolk helps with muscle repair. After exercising, you can eat 2-3 boiled eggs, and the protein part can be supplemented additionally. The biological value of egg protein reaches 100, which is the gold standard for measuring protein quality. Note that those who are allergic to eggs should switch to other sources of protein.

3. Whey protein powder

Whey protein powder has a fast absorption rate and can be brewed and consumed within 30 minutes after training to quickly replenish the amino acids needed by muscles. It is better to choose separated whey protein without added sugar, with a dosage of about 20-30 grams per time. Lactose intolerant individuals can choose hydrolyzed whey protein products to avoid gastrointestinal discomfort.

4. Oats

Oats, as low GI carbohydrates, can provide sustained energy by consuming 50 grams one hour before training. It is rich in β - glucan, which can delay the rise of blood sugar and avoid hypoglycemia during training. Paired with milk or protein powder, it can form a golden ratio of carbohydrates to protein, promoting muscle synthesis and metabolism.

5. Bananas

Bananas contain fast absorbing carbohydrates and potassium elements. Eating 1-2 bananas immediately after training can quickly replenish glycogen. The magnesium element in it helps alleviate muscle spasms after exercise, and monosaccharide components can promote insulin secretion and accelerate protein transport to muscle tissue. Eating with nuts can balance blood sugar fluctuations.

A muscle building diet should ensure a daily protein intake of 1.6-2.2 grams per kilogram of body weight, with carbohydrates adjusted according to the training amount. It is recommended to supplement protein in 4-6 times throughout the day, with a key window period of 1 hour before and after training. At the same time, with sufficient drinking water, the daily water intake should not be less than 2000 milliliters. Avoid fasting training or excessive intake of a single nutrient, and it is advisable to maintain a long-term calorie surplus of about 300-500 calories. Sleep quality is also crucial for muscle repair, ensuring 7-9 hours of deep sleep every day. If there is a history of special diseases or allergies, a personalized plan should be developed under the guidance of a nutritionist.