By Nutrition provides us with the energy needed to fuel our workouts and maintain our normal bodily functions daily. When supply does not meet demand, there can be some unpleasant effects on our health and wellbeing.
Nutrition for increased muscle mass, endurance and daily exercise
Protein
If your main goal is to increase muscle mass and become stronger, then your need for protein should increase. Protein helps build new muscle fibre and repair damage during your workout. It also increases muscle mass and boosts your power.
When the body does not have any energy reserves (from adequate nutrition), it begins to break down muscle tissue for energy use. An excellent way to stop this from happening is obviously, consuming more protein in your diet, supplementing with branch chain amino acids will help prevent this from happening. BCAA is also useful for muscle recovery during and after your training. This supplement can be found in protein powders. A new powerful component for muscle mass is Bovine Collagen PeptidesThis powerful ingredient helps to ease joint pain from training, injury or age-related. Not only will you get the fat burning and muscle building effects, but you will also experience improved digestion and collagen renewal.
Green vegetables
Protein is an essential commodity, but we also need to increase our fibrous rich vegetable content as well. Crucifiers veggies are crucial to eating daily. Green is best; Kale, broccoli, cabbage, lettuce, cauliflower etc. Add these veggies with every meal possible. They are very high in fibre, low in calories, and create a low insulin response. You can drizzle these with olive oil, some rock salt and lemon juice. They are delicious and nutritious.
Water
Aim for over 3 litres per day: Staying hydrated is the key to waste elimination and strength gain in training. Dehydration halts any muscle growth and decreases your intensity to training. The more hydrated you are, the better your maximal strength will be, and the more intensely you will be able to train. That means a lot more gains for you! One trick to drinking more water is to sip up to a litre in the morning before you eat any breakfast. Make sure that you are always hydrated before you have a meal. When you sweat more during training, there will be a need for a lot more water. Herbal tea counts as water consumption. Aim to have water at room temperature, and keep a bottle with you at all times.
Carbohydrates
Carbohydrates are essential in your diet because they provide energy to your muscles. When eaten before a workout, they provide fuel for the training and accumulate in your muscles and liver as glycogen. This is starch that your muscles call on during exercise to keep them working hard. When used after exercise, it replenishes glycogen stores and speeds up your rate of recovery, preparing for the next workout session.
Healthy fats
Fats help reduce inflammation and help aid recovery after a workout. You should add; nuts, seeds, avocado, olive oil, coconut oil and salmon to your diet daily. Fats also essential in supporting the growth of cells and aid in the absorption of nutrients. They are also known to reduce the risk of heart disease, cholesterol and aid in weight loss.
5 Pre-workout snack ideas on the run
Choose from the following options when on the run;
- Eggs. Try chopping some boiled eggs with salt, olive oil and spinach. Instant yumminess with the best nutrient value around!
- Oats. Mix 1/2 cup to 1 cup of oats, a scoop of protein powder, your choice of spices like cinnamon, nutmeg or even ginger, add water to make it into your favourite consistency. Put in a pot and heat over low temperature. When ready, chop come strawberries, a scoop of yoghurt, and you’re warned up oats. For an extra punch, put some fibre on the top.
- Banana. The natural sugars in the banana will fuel your workout and will aid in replenishing lost minerals. Add some peanut butter for a protein source.
- Nuts. These are full of nutrients and provide you with protein, fats and minerals for your workout. Pair them with fruit, such as an apple, berries or even a banana.
- Protein powder. Nothing beats a good quality powder on the run, to get you going in your workout sooner, and recovering quicker.
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