Foods To Eat For A Strength Training Session

Having good nutrition is essential to maintain your ideal fitness, especially for any bodybuilding practitioner looking for greater muscle volume. An adapted and preferably varied and balanced diet will help you get the calories and other nutrients your body needs on a daily basis.

When you do strength training, the choice of the right foods at the right times of the day is essential to improve your physical performance and to give your body the necessary nutrients to repair muscle fibers that have been destroyed during strength training sessions. Because it is at rest and not during these sessions that the body assimilates nutrients in order to build muscle, in the same way that we build a wall with bricks.

Snacks before, during or after a strength training session

Foods to Eat for a Strength Training Session

Before, during or after your workout in the gym, you need to achieve the perfect balance between protein, carbohydrates, fat and fast sugars. But what is this balance and how can it be achieved?

Discover some ideal snacks that are perfectly adapted to a bodybuilding practitioner, whether he is a beginner or a seasoned one.
  • Easy to digest fruits
Some fruits are perfect for pre-workout snacks (1), such as bananas, which are also rich in magnesium and potassium, essential nutrients in our daily lives. In addition, this fruit can allow you to replenish the minerals while providing you with the necessary amount of carbohydrates during your workout. Other fruits include dates rich in complex carbohydrates or watermelon, rich in water, thus allowing optimal hydration.
  • Energy bars
An energy bar allows, by its composition rich in carbohydrates or fats, to bring all the energy necessary for the sportsman during his physical training, such as strength training for example and to avoid falling quickly into the catabolic phase. Consumed just before the session, the energy bar makes it easy to have a refill of carbohydrate that the body can easily use during training and to nourish the muscles before and during the session.

For it to be optimal, it must be able to provide a sufficient amount of certain nutrients such as carbohydrates, proteins, as well as vitamins and minerals such as zinc, sodium and magnesium.
  • Protein bars
Protein bars are more consumed after training. In fact, they are ideal for physical recovery after exertion, because they are high in protein, and low in carbohydrates, unlike energy bars. A protein bar is a perfect appetite suppressant that will help you quickly provide your body with a source of protein.

Protein bars also help to lose fat mass, because its composition is low in fat and sugar. However, it should not replace a balanced meal, but may be ideal in case of food cravings during the day.

  • Oilseeds to be preferred for bodybuilding
Oilseeds are foods rich in various nutrients essential to our body. They are composed of lipids, fiber, and mineral salts. Here are some examples of dried fruits to consume:
  • Cashews: they have a low glycemic index, but are perfect fortifications and antioxidants
  • Almonds: they are ideal for lowering bad cholesterol, and are very rich in vitamin E protein, and fiber
  • Brazil nuts: rich in selenium, they have the ability to slow down aging because it is an excellent antioxidant
Other dried fruits are also very good when you are sporty. These include pecans, hazelnuts, macadamia nuts.

Also, among the dried fruits, we can find dried fruits such as apricots, apples, grapes, bananas or dates and prunes.

The benefits of BCAA for bodybuilding

The benefits of BCAA for bodybuilding

BCAA (Branched Chain Amino Acid) are branched amino acids composed of valine, isoleucine, and isucine. They are essential amino acids because they are not produced naturally by the body. They must therefore be provided by food or dietary supplements to benefit from their benefits.

The BCAAs, in particular, make it possible to:

  • Increase protein manufacturing: BCAAs stimulate muscle protein manufacturing to gain mass
  • Reduce protein degradation: by reducing protein degradation, BCAAs allow muscle growth and maintenance
  • Improve training: BCAAs reduce the amount of serotonin to allow the athlete to have a more intense and longer training

When to consume BCAA?

BCAAs are ideal to take before, but also during, and after training. Indeed, when consumed, they bypass the liver and intestine, and go directly into the blood cells. They can therefore be used as an immediate source of energy during a more intensive training (2).

These components convert into carbohydrates, in order to give you all the energy you need during your session, and thus fight against fatigue.

BCAAs replenish amino acids to develop and maintain muscles, but also reduce fatigue. You can consume them before, during and after strength training, or throughout the day. The ideal dosage is about 5 to 7 grams.

Types of proteins for bodybuilding

When you do regular exercise sessions such as bodybuilding, protein intake is essential for maintaining your health.

You can consume vegetable and animal proteins during your meals, but if your intake is too low, powder-based supplements are readily available to help you reach your daily intake. Here are some of these powdered proteins.

“whey” whey protein

This type of protein supplement is one of the best on the current market. Indeed, it allows fat loss while promoting muscle mass. It is digested and absorbed by the body faster than other types of protein. Whey protein is therefore ideally consumed just before or after a strength training session. To give you some figures, this type of protein represents 20% of the proteins in cow’s milk, and the highest in BCAA. It is possible to find this product available in specialized shops such as Amazon.

The egg protein

The egg protein used in powdered food supplements comes from an egg white protein isolate. This type of protein is particularly used by people with allergies to milk. Again, this protein contains all the essential amino acids necessary for protein synthesis and is more easily digested by the body.

Casein protein

Casein is the main protein found in milk. It is a protein with slower digestion than whey. Depending on the amount ingested, casein can take up to 6 hours to be completely digested and absorbed by the body. This characteristic makes casein the ideal protein for an important supply of amino acids to the muscles. In addition, this type of protein greatly limits the breakdown of muscle proteins, and is therefore an excellent source of BCAA and glutamine. Due to its slow digestion, casein is mainly recommended before bedtime, to consume alone, or with other proteins.

Pea protein

The pea protein is undoubtedly the least known in comparison to these previously cited homologues. The latter is the ideal protein for vegetarian athletes and people who are allergic or intolerant to eggs and dairy products.

Rich in BCAA, this type of protein also has a high rate of digestion, reaching 98%. This means that the body is able to treat a large part of the amino acids per serving.

Pea protein is superior to other types of vegetable protein powder, which are for the most part, quite difficult to digest, and are not very well used by the body.

Conclusion

When you are athletic, whether you are walking, running, fitness or strength training, low or high level, A varied and balanced diet is essential to maintain daily intake of all the nutrients and vitamins your body needs to stay in shape.

But in some cases, the daily intake through diet within meals is not enough to get quality intakes, and the physical results you are looking for while doing sports.

To do this, consider eating protein-rich foods and other nutrients as snacks before, during and after your session. You can also use BCAA and other powdered proteins to help you achieve your goals.

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