2023-05-01 05:00:12
The person who is looking for healthy weight loss needs to go into a caloric deficit, this means spending more calories than they consume via food. However, ingesting fewer calories does not mean giving up food, but making good nutritional quality options that are less caloric.
In addition to the right foods, the individual who wants to lose weight should regularly engage in physical activity. According to nutritionist Isaac Nunes, who works in Brasilia, training results will be more effective for weight loss if the foods consumed in the post-workout are well chosen.
“For post-workout, always give preference to carbohydrate sources supplementing with a small amount of protein. This strategy will give energy to the body and repair the micro-injuries that we cause in the muscles during training, guaranteeing lean mass gain”, explains Nunes.
Check out examples of good post-workout foods:
1. Tapioca with eggs
Tapioca providing energy for those who have just finished training, while eggs are a source of protein. “The two together will repair the muscle fibers and energize the body”, says nutritionist Isaac Nunes.
2. Whey protein with fruit
“Whey protein with fruit is perhaps the best post-workout option anyone can have, as it is pure milk protein. Together with a banana, for example, you will be able to break down fat and build muscle”, says Nunes.
3. Tuna with bread
Canned tuna, in addition to being easy to consume, is a great source of protein and omega-3 fats. The combination will help deflate possible training injuries. In addition, fish and bread are a low-calorie combination.
4. Cereal bar
The cereal bar must be chosen carefully. So, before buying, read the label and choose the one with low calories, low sugar and higher protein content. In these conditions, food can collaborate for muscle recovery and weight loss.
5. Flaxseed, oats, chia and fruits
“Mixing linseed, oats, chia and fruit is a good option. All ingredients have fibers, which will increase strength and aerobic performance. In addition, the combination is delicious and low in calories”, highlights the nutritionist.
Here are tips to gain muscle mass faster:
To gain muscle mass in a healthy way, you need to follow a routine with regular physical activity and a diet rich in protein sources.Getty Images
AcademiaExercise repetitions should be slow, especially in the muscle contraction phase. Thus, more effective will be the gain of muscle mass during the recovery period.Getty Images
Cross fitDo not stop the exercise as soon as you start to feel pain or a burning sensation. It is at this point that the white muscle fibers begin to break down, leading to hypertrophy.Getty Images
AcademiaTrain three to five times a week. But, switch muscle groups. Rest is key to hypertrophyGetty Images
EggsEat a healthy, protein-rich diet. They are responsible for maintaining muscle fibers and are directly related to hypertrophy.Getty Images
workout workout gymYou have to be patient to achieve the desired results and always train with guidanceGetty Images
gym trainingMaintaining a regimented routine favors muscle growth. Don’t stop when you reach your goals, as the loss of lean mass is noticeable in just two weeks without activityGetty Images
working out at the gymThe rest time between workouts also influences the results.Unsplash
0
Get news from metropolises on your Telegram and stay on top of everything! Just access the channel: https://t.me/metropolesurgente.
1682931044
#postworkout #food #options
