Foods During Your Strength Training Program

There’s no doubt that the foods that you eat will significantly influence the quality of your life and… the way you look. The foods we choose will play a crucial role in our lives, dictating how we feel, how we look, and how we perform in the gym. For example, working out in the gym requires a lot of energy. Your muscles will need a lot of fuel to perform the tasks required of them, and that fuel comes from somewhere… that’s right, from the foods that you eat. So, if you want your muscles to properly perform in the gym, which will bring results, you need the right type of fuel. You just can’t expect your car to work correctly if you don’t fill the correct fuel in it.

Pretty much the same applies to your body. If you want to lift weight and build muscle successfully, you will need the right foods (the right fuel in your tank). So, working out in the gym is crucial, but regardless if you’re trying to gain lean muscle or burn fat, it all comes down to your diet. Again, it must be paired with a regular and intense workout routine, but dieting (the foods you consume) is crucial.

So, based on this, the next obvious question is: what foods should you be eating to support your muscle growth and fat loss goals? Check the information that is very likely to help you achieve your goals here.

Eating Correct Foods Leads To Greater Results

In order to gain muscle, you need to “stress” your muscles. You need to lift weights, which causes micro tears in muscles. Then, when you rest, they grow bigger and stronger. However, they will need the building materials. If you lift weights but do not provide the correct building material for your muscles to rest and grow, they won’t get bigger and stronger. Not only that, but your muscles will also need the material necessary to perform (energy) in the gym. So, the foods you eat will play a crucial role both before and after working out, as your body needs fuel to perform, and refuel after exercising.

If you want to build muscle, you need to provide your body with the right nutrients. That’s why junk food is not going to do it. You need the right quantity of food, but you also need the right quality of food too.

If you search to gain muscle, you’d need to eat in a calorie surplus. Strength training without adequate nutrition (not enough calories and/or not proper nutrients), could end up losing muscle tissue. That’s the complete opposite of your goals. Additionally, not eating the right foods, you would feel sluggish, and unlikely to perform well in the gym. In short, you just won’t get the results you’re hoping for.

If you want to maximize your gains (strength and muscle mass, or even when it comes to fat loss), you need to pay attention to the number of calories a day and the right macronutrient balance, especially when talking about protein to rebuild muscle tissue.

How Much Foods Should I Eat While Training?

How much food you should eat during your strength training program depends on various factors such as your goals and current stats. We receive energy from the foods we eat. That energy is measured in calories. Therefore, if you eat in a calorie surplus, you will gain weight. Eating in a calorie deficit, you will lose weight. So, what is your goal? Do you aim to build muscle? It means that your body will require more fuel (calories = foods) than simply to maintain current weight. So, you should be eating more, however, more of the right foods, otherwise you’d be gaining fat when attempting to add weight.

So, you need to work out correctly, intensively, and regularly, to avoid gaining fat and even shedding fat, while adding muscle. For that, you will need the correct amount of calories. You’d need to eat in a slight surplus. But, it is obvious that what you eat is key too. Eating junk, unhealthy, processed foods will not help build muscle and strength, simply because those are “empty” calories, not providing what your body needs to recover and perform well in the gym.

• Focus on eating in a 500-1,000 surplus of calories over your maintenance (you can use online calorie calculators to find your daily calorie needs) and break those calories into fats (healthy fats – about 20-40% of calories), carbohydrates (complex carbs – about 40-60% of calories), and protein (quality protein, about 1 gram of protein per day per pound of body weight).

Protein foods for muscle growth

During strength training, it is crucial to opt for a healthy and balanced diet that is rich in nutrients. Whether you focus on losing fat, or especially on gaining muscle, protein plays a crucial role in your success. There are different reasons why.

For example, muscle tissue is made up predominantly of protein (about 80%, excluding water). That’s why this macronutrient is the key to maximizing your workout efficiency. It will help rest and recover post-workout, and ensure your muscles continue growing. It is also helpful in reducing your appetite, which is helpful for weight loss. In the end, protein is important even for those who do not work out. But it is extremely important for those who want to add muscle mass and workout often. People who want to gain muscle should eat more protein than those with a sedentary lifestyle.

Research and nutritionists recommend the following amount of protein:

• For individuals with a sedentary lifestyle (those who do not have an active lifestyle), should consume about 0.8 grams of protein per kilogram of body mass a day.
• For active individuals – they should consume around 1 to 1.7 grams of protein per kilogram of body mass a day.
• Those who hit the gym and want to gain muscle mass should aim for at least 1.5 grams of protein per kilogram of body mass a day, up to about 2.2 grams.

Junk foods and your gains

Unhealthy junk food may negatively affect your gains. You may be tempted by junk food since we all know it is very tasty, but it is barely providing any benefits. Having a cheat meal every now and then and chowing down on a pizza during cheat days is not going to completely sabotage your gains. Nonetheless, a diet full of processed and sugary foods is definitely not going to maximize your muscle growth.

Eating a large cheat meal such as a bucket of chicken fries or fat burgers and fries will make you feel a bit sluggish and groggy. This indicates that your performance will be lacking, leading to worse results. Additionally, they will not deliver the nutrients that you need. Research suggests that it takes about 5 days of a high fat junk food diet to change the way your muscles will process glucose.

You eat a lot of calories thinking that you’d gain strength and muscle, but those are not healthy calories, meaning that you’d mostly gain weight in the form of fat, not muscle as you’re dreaming about. Generally, junk foods will affect your energy levels and motivation to train, as well as the way your body performs.

Do not avoid carbs

A lot of people who are starting their strength training programs and diets tend to ignore carbohydrates thinking of carbs as evil. That’s a huge mistake, while you do need to focus on protein, carbs (and healthy fats) are all extremely important. What you’re aiming for is the right balance of these macros.

Yes, high protein meals are extremely important, but they are always much better when stacked with complex carbs and a small amount of healthy fats. In short, up your protein game, but do pay attention to the amount of carbs (I recommend complex carbs) and healthy fats (avoid trans ones).

Muscle Building Foods

Building muscle and strength is much easier and faster when you eat the right foods to fuel your workouts and support muscle growth post-workout. Without the right foods, you’re significantly delaying the process and making it significantly harder. You will need to focus on a lot of lean protein, complex carbs, and healthy fats. Mostly pay attention to foods that are high in protein and micronutrients.

If you are unsure what foods you should be eating, then I recommend you pay attention to the list of foods I will share below. Keep in mind that there are LOTS of other examples. These are just some examples of protein-rich foods and complex carbs that can support your muscle gaining goals.

• Eggs – protein, B vitamins, and healthy fats.
• Lean beef – go for lean cuts. Protein, creatine, and micronutrients.
• Chicken – perfect protein source.
• Cottage cheese – protein, and calcium.
• Salmon – protein, omega-3, and healthy fats.
• Tempeh – vegan protein source.
• Peanuts – lots of calories, protein, and healthy fats.
• Tofu – source of protein.
• Greek yogurt – protein and calcium.
• Tuna – protein and vitamins.
• Quinoa – carbs, and protein
• Brown rice – proteins and nutrients
• Nuts and seeds – perfect for protein, carbs, fats, and micronutrients
• Beans – a source of lean proteins and microelements.

Foods To Avoid

There are a lot of foods that you better add more to your diet. Nonetheless, there are also some examples that you better avoid eating as they will hinder your results in terms of physique and performance enhancement. Here are examples of foods to avoid:

• Anything with added sugar, including beverages, such as sugar tea or coffee or other drinks, baked goods, candies, and so on.
• Processed and fried foods such as biscuits, fries, meats, and so on.
• Alcohol – it is common sense that alcohol should be limited as much as possible when it comes to strength training, physique improvement, and performance enhancement.

Strength Train With Supps For Life

With all the information above, you’re well on your way to the best muscle growth and strength building journey. Ensure you have a correct strength training program, including weekly training volume, correct technique, exercise combinations, workout days, and so on. Hitting the gym may seem fun, but your nutrition pre and post workout matters a lot!

Focus on your diet while training regularly and you’re going to see results in no time. You’d increase performance in the gym and increase lean muscle growth while shredding fat. However, you can also get a bit of help. At Supps-For-Life.to you can find the best quality bodybuilding steroids that will help support your goals.

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