What to drink for muscle building?

Building muscle cannot rely solely on exercise. After exercise, the body consumes a lot of energy, so it is necessary to replenish a certain amount of water and calories. So what should you drink to build muscles? The diet before and after exercise still needs to be taken seriously. A reasonable combination can not only guarantee the energy needed for exercise, but also facilitate muscle formation, and the effect will be better.

It is not suitable to eat high-fat or large amounts of food before exercise, as this is not conducive to digestion during exercise. Experts recommend waiting at least 2 to 3 hours after a snack (or at least 3 to 4 hours after a main meal) before exercising to allow enough time for the body to absorb the nutrients you have taken in. Because most chocolate is sweet, it usually provides more calories. They may also contain a lot of sugar, which is also something you should avoid before exercising.

The best food combinations before exercise

Low-fat yogurt, banana

Skim milk and fruit

Whole-wheat chicken sandwich

After the eggs are cooked, remove the yolks and serve with mashed potatoes

Half a sweet potato, low-fat yogurt

Experts believe that after exercise, after breathing, heart rate, body temperature, etc. return to normal, it is very important to replenish some food. After exercise, your body is like a sponge, urgently needing to obtain nutrients from food to replenish energy and restore physical strength. Experts also recommend eating some carbohydrates, a small amount of protein and a moderate amount of fat shortly after exercise. But you should try to eat less high-fat and high-calorie foods such as nuts and full-fat cheese.

How to replenish after a workout

Whole-wheat toast, one or two poached eggs

Whole grains with sautéed chicken and vegetables (try bell peppers, zucchini, and carrots)

Whole-grain oatmeal or oatmeal with skim milk and fruit (such as banana)

Of course, the right combination of foods isn't enough—you also need to stay hydrated during exercise. Don't wait until you are thirsty to drink water, but always stay hydrated. Fitness coaches in the club generally require clients to drink at least 450 ml of water two hours before exercise, and 175 to 350 ml of water every 15 to 20 minutes during exercise.

As for what to drink for muscle building, the introduction above is very clear. As long as you exercise correctly and eat a healthy diet, you can not only build more shapely muscles, but also make your body healthier. In particular, the adjustment of dietary structure should not be ignored. If you want to make your muscles more developed, you should eat more meat.