Protein is the building element with which the muscles injured during strength training can be regenerated. Carbohydrates are the most important sources of energy. They are necessary if you want to train intensively during the whole workout and if you want to maintain the protein necessary for muscle build-up. Finally, fats, especially polyunsaturated fatty acids, are necessary for the proper functioning of the organism.
The best foods necessary for muscle building:
Carbohydrates: fruit, pulses, potatoes, whole grain cereals, whole grain rice, whole grain noodles, whole grain bread, whole grain rusks, oat flakes, etc.
Fat: Oils from first cold pressing with essential polyunsaturated fatty acids such as rapeseed oil, linseed oil, safflower oil, oilseeds (almonds, walnuts, hazelnuts, etc.).
For example, if you weigh 70 kg, you need to consume at least 140 grams of protein and 350 grams of carbohydrates a day. Keep your fat intake between 80 and 100 grams a day by eating at least 3 tablespoons of rapeseed or linseed oil, which is rich in essential fatty acids. A handful of unsalted nuts are also a very valuable source of healthy fats.
Eat 3 solid meals a day, each containing one serving of each food that provides protein, carbohydrates and high quality fat. Control your intake of saturated fats (butter, animal fat). Eat until you are full.
Between the main meals, eat 2 to 3 snacks with fruit, wholemeal bread and a protein shake or protein bar.
Take a whey protein shake before and after exercise.
Drink plenty of water (at least 3 liters daily).
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