What to eat after training to gain muscle mass and how long after men and girls should eat

How long after can you eat

Immediately after intense strength training, the protein-carbohydrate (anabolic) window opens. During this period, the body suffers from a lack of proteins and carbohydrates. The duration of the post-workout window is from 15 to 40 minutes.

To trigger the process of muscle recovery and growth, you need to eat during the anabolic window. After all, it is during this period that the need for proteins and carbohydrates is highest. The first substances are involved in the construction of new muscle fibers, and the second substances restore lost energy reserves and also promote muscle growth.

There are several opinions about nutrition after training to gain muscle:

You need to eat immediately after the gym so that muscle fibers do not break down.
You should eat about an hour after exercise, during which active fat burning occurs.
You need to eat proteins that will restore muscle mass.
You should eat carbohydrate foods to restore your energy potential.
The post-workout meal to gain muscle mass should contain proteins, carbohydrates, and most importantly, eat during the anabolic window.

Each of the above opinions is confirmed by experts and real results of rapid muscle gain. When choosing the appropriate option, the athlete must consider whether there was a meal before training. If not, then the athlete should eat as quickly as possible after the load; if the answer is yes, then there is no need to rush through the meal.

This is interesting! Some professional athletes believe that the importance of the protein-carbohydrate window is greatly exaggerated. They stopped consuming nutrient shakes (protein, gainer) after training to gain muscle mass and replaced them with regular foods. Then they shifted the meal time by 1-2 hours. According to them, after the experiment, weight gain accelerated.

To restore glycogen, it is recommended to eat a lot of carbohydrates immediately after training. This substance is a source of energy, which is used up during intense physical activity. When eating carbohydrate foods, glycogen levels will increase by 16%. To increase these indicators, you need to eat consistently throughout the day after training to build muscle. An athlete must eat properly and often. During the first hour of exercise, the body is able to absorb a small amount of nutrients; after 2 hours, you can eat more high-calorie, but low-fat foods, and before going to bed you should eat lean protein.

Be sure to check out: Sports nutrition for gaining muscle mass at home Side effects of creatine on the body Nutrition and weight. Rules for creating a diet for men building muscle Protein foods for gaining muscle mass

Proper nutrition after training

As experiments have shown, the post-workout window during which nutrients are better absorbed opens plus or minus for 24 hours. That is, after training, you need to consume plenty of proteins, fats, carbohydrates and vitamins and minerals within 24 hours. Minerals and vitamins themselves do not directly affect muscle growth. They act as catalysts, their task is to stimulate the processes of conversion of proteins and other nutrients into muscles.

That is, after finishing your workout, you can drink water, preferably mineral water, to restore the loss of water and minerals during the workout. And then at home after an hour or two, calmly eat carbohydrates, for example, potatoes or rice along with proteins (eggs, meat) and it would be nice to add vegetables.

Second meal after training

As you understand, 1 - 2 hours after finishing your workout you should have a full meal. That is, the diet should consist of proteins and carbohydrates to restore energy. After 1-1.5 hours, you should already have a second meal after training, which should consist mainly of proteins, especially if it’s getting close to night. That is, the diet should consist of: cottage cheese, eggs, possibly chicken, but it’s better not at night, milk, a protein shake. Everything is to your taste and pocket size.

Attention! If there are still 2-3 hours before bedtime after the second meal, then you will need to eat again.

Eating before bed

Scientists advise taking liquid foods. It could be a protein shake. It is quite possible to eat casein protein at night. Or take 150-200 grams of low-fat cottage cheese, it essentially contains casein. This way you will help recovery and protein synthesis. Plus, the body needs energy to warm the body during sleep, maintain breathing functions, and so on.

Why do you need to eat at night?

Well, firstly, the body needs energy, as described above.
Secondly, for growth it is necessary to constantly maintain the predominance of energy consumption over its costs. That is, in order for muscles to grow, we need to receive more energy than we expend. And as you understand, at night we also waste energy.

There are two ways out of this situation:

Eat every 2-3 hours, for this you need to wake up at night, eat and then go to bed. This is an option for bodybuilding fans. Not very suitable for ordinary people.
Take a sufficient amount of food before bed that will take a long time to digest. Carbohydrates are not suitable for us, since there is a risk that carbohydrates will be stored in fat. But slow proteins, for example, casein from cottage cheese, are an excellent option. It will be gradually released and provide our body with building material for muscles. By the way, this is important because the most intensive restoration and growth processes occur precisely when we sleep.

Next, you need to eat plenty of food throughout the day. If your goal is to gain muscle mass, then you need to consume more calories than you burn per day, otherwise there will be no growth. More precisely, it will not be as effective.

Eating after waking up

Breakfast is the most important part of the daily meal. Some sports nutritionists recommend eating 50% of your daily diet in the morning. For example, this was described in the book by M.V. Aranson “Nutrition for Athletes.” Read it, a very useful book. So the food you eat in the morning nourishes your body throughout the day. American scientists have concluded that people who do not eat breakfast in the morning are more likely to suffer from heart disease. In addition, before breakfast, your body fasts for 6-10 hours. In addition, the liver works better in the morning.

To make your stomach work better, that is, “wake up,” drink at least 250 ml of water immediately after waking up. It is advisable to go to the toilet in the morning. To cleanse the intestines of the products of the past day and prepare it for work. This way you will have less toxins deposited.

Additionally, you need to pay attention to the composition of your body. If you are thin, then feel free to load up on carbohydrates; if there is an excess of body fat, then it is better to increase your caloric intake through proteins. Don’t forget to eat polyunsaturated fats of plant origin, such as olive oil, or better yet, flaxseed oil. As well as fish oil, it contains omega-3 fatty acids, which are involved in metabolic processes. It is better to limit animal fats, but you should not completely abandon them either.

What substances should a meal contain?

A strict diet when gaining muscle is not a suitable option. It is important to replenish the body with proteins, carbohydrates, and the right fats, then muscle tissue will increase.

With a deficiency of fats, metabolic processes are disrupted. These substances are necessary, the main thing is to select them correctly and control the quantity.

Athletes must ensure the correct ratio of BJU (proteins, fats, carbohydrates) in the diet. These indicators differ for representatives of different genders:

After training, to gain weight, a girl should eat 2-3 g of protein per 1 kg of weight, approximately 6 g of carbohydrates, and 1.5 g of fat.
After training, a man needs to consume 3 g of protein, 7-8 g of carbohydrates, 1 g of fat.

Protein foods promote muscle gain, improve metabolism, and strengthen the immune system. Carbohydrates provide energy, help build muscles, and maintain osmotic pressure. Fats also charge the body with energy, protect it from the effects of low temperatures, support metabolic processes, as well as the structure of cell membranes.

If the training takes place in the morning, then after it you can eat high-calorie foods, and if it’s late in the evening, then it’s better to stick to slowly digestible protein. During exhausting exercise, complex carbohydrates are allowed, which are absorbed over a long period of time. The optimal time to consume fat is 4 to 6 hours after exercise. These substances slow down the absorption of proteins and carbohydrates, so they need to be eaten later.

Attention! It is also important after training to gain muscle mass to drink filtered water, green tea (unsweetened), fresh juices, compotes from sour varieties of fruits and berries. Drink fluids throughout your training day, especially after exercise, to avoid dehydration. In the gym, drink up to 400-500 ml of water in small sips at intervals of 20-30 minutes. Water speeds up metabolic processes.

What to eat after exercise: optimal foods for men and women

Athletes after training to gain muscle should eat the following foods:

Chicken, turkey, beef, veal and other lean meats.
Pike perch, hake, cod, tuna, etc.
Egg white (preferably boiled).
Cottage cheese, ricotta (whey cheese).
Asparagus.
Nuts, sunflower seeds.
Oatmeal, buckwheat, rice, quinoa, corn, millet porridge.
Class A pasta (not often).
Freshly squeezed juices (preferably grape or cherry).
Dark chocolate (from 70% cocoa), marshmallows, marshmallows (preferably white), honey.
Wheat bran bread.
Citrus fruits, pineapple, banana, apples, kiwi.
Ginger root as a spice.
Cucumbers, red paprika, potatoes (preferably baked).
Lentils, beans.

By consuming these foods, your body will soon become fit and strong.

A small amount of mate and coffee stimulates protein synthesis and weight gain. For this reason, athletes are allowed to consume drinks and foods containing small amounts of caffeine.

What not to eat

Nutrition after training for muscle gain should be competent; it is important to exclude the following foods from the diet:

High-calorie confectionery products that contain a lot of cream and chemical additives, for example, cakes, ice cream, sweets.
Products containing large amounts of dyes, flavor enhancers, preservatives, etc.
Semi-finished products that have no nutritional value and also contain chemicals.
Fried, salted, spicy dishes, marinades, smoked products.
Fatty meats, sausages.
Beer.

It is strictly not recommended to eat such foods, as they disrupt metabolic processes, do not benefit the body, contribute to an increase in fat, and some of them can cause cancer of the digestive tract.

Attention! Eating fats and carbohydrates at the same time increases the risk of weight gain, so they need to be separated.

Muscle recovery after training

Anna Belousova

October 24, 2016

People who have been involved in sports for several days know that muscles grow not during training, but during rest. That is why special attention should be paid to muscle recovery after training.

Basically, by the term “recovery” people mean rest, preferably in a horizontal position. During training, toxins and lactic acid are formed in the muscles, which are removed more slowly during “lying down” rest. In this article we will talk about several ways to speed up this process. First of all, you need to restore your breathing. Concentrate, breathe slowly and deeply, each inhalation or exhalation should last at least four seconds. Massage is one of the most wonderful restorative tools that will help quickly restore muscle tone after training. It is useful not only for muscles, but also for the skin and general emotional state. Another common way to relieve muscle tension is stretching. It accelerates the removal of lactic acid from the muscles, has a positive effect on the elasticity of muscle tissue, and that is why it is recommended to stretch after each workout. Take a contrast shower; constriction and dilation of blood vessels will help improve blood circulation in the body. After training, you should pay special attention to sleep. Healthy sleep should last at least 8 hours, you need to go to bed before midnight, at which time all the hormones necessary for life are produced. Shortly before bed, you can take a short walk in the fresh air. It is better to fall asleep in complete silence and absolute darkness. The temperature in the room should be average or slightly lower, and in no case should it be stuffy. It is best to sleep on a hard surface, not forgetting about the pillow. Post-workout nutrition should be balanced, and special attention should be paid to proteins and carbohydrates, which will replenish energy and supply the body with amino acids. Don't ignore special sports nutrition. Immediately after training, drink protein diluted in milk. And after about an hour and a half you need to eat a hearty meal. Your diet should take into account that the body needs proteins, carbohydrates and fats after stress. The preferred fats are: fatty fish, flaxseed or sesame oil. Vegetables should be eaten as they are the biggest source of vitamins, amino acids and fiber. Green tea has a special relaxing property. It contains many different antioxidants that eliminate free radicals. If you need a pick-me-up, add some fresh ginger to your tea. This tea has a positive effect on muscle tone and overall health. It improves not only overall well-being, but also skin color and stomach condition. Special attention should be paid to water. Immediately after training, you should drink no more than one liter, and after 30-40 minutes, drink another glass and continue to drink one glass of water every hour after. However, two hours before bedtime, you should stop saturating your body with water, otherwise you may find yourself swollen in the morning. On days when you don't have heavy workouts, you can go for a short jog, swim in the pool, go to the sauna or bathhouse (only without alcohol) or just take a walk in the fresh air. You shouldn’t stay at home and “seal” while lying on the couch, this will not help your muscles grow, but will only deposit more fat on your sides. Alcohol is one of the main enemies for your muscle growth and overall health. I hope that the muscle recovery tools described in this article will help you gain the desired muscle mass faster.

Anna Belousova

Tags:

Sport
Muscles
Training

Top 10 Muscle Building Meals

The sports diet can be varied with the following dishes:

Curd and banana cheesecakes. Mix 200 g of cottage cheese and egg. Separately, mash a ripe banana and add to the curd mass. Form flat cakes and cook them in a slow cooker. Cheese pancakes are prepared without sugar and can be served with honey.
Buckwheat with meat merchant style. Grate one carrot, chop an onion, cut meat (veal or chicken) into small pieces. Take a deep frying pan and fry for 10 minutes over high heat. Then add salt, add water, and simmer covered for 20 minutes over low heat. Separately, boil a portion of buckwheat. Then mix the porridge with meat, sprinkle with chopped herbs.
Squid and egg salad. Grind 200 g of canned or boiled squid until soft. It is enough to boil the seafood for 1-2 minutes in boiling water, then you need to remove the skin from them. Chop squid, 2-3 boiled eggs, 2-3 tomatoes. Mix all ingredients, add 4 tbsp. l. sweet corn. Season with olive oil and lemon juice. You can add greens.
Chicken breast with peas and corn. Cut the fillet into small pieces and fry in a frying pan for about 3 minutes. Then add chopped carrots and onions, fry for another 3 minutes. Then add ½ can of peas and corn to the meat, fry for another 6 minutes, stirring regularly.
Chicken soup with egg. Boil 500 g of chopped chicken fillet for 25 minutes after boiling in 2 liters of water. Skim off the foam periodically. 10 minutes before the end of cooking, add grated carrots, some rice noodles and onions. A minute before the end of cooking, pour in 4 beaten eggs, stirring the broth. Add spices and herbs.
Salad with tuna, rice and vegetables. Grind canned fish, a little onion, tomatoes, paprika, cucumbers, herbs (quantity as desired). Mix all the ingredients, add a little boiled rice, as well as 1 tbsp. l. corn or beans. Season with olive oil and add a little salt.
Scheme for creating different salads. As a protein base, choose chicken fillet, turkey, beef, shrimp, squid (1-2 types). Boil, cut. Chop 2-3 types of vegetables: tomatoes, cucumbers, paprika, radishes, peas, cabbage. Mix with protein base. Add chopped herbs, such as green onions, parsley, lettuce, dill. Complete the dish with cheese or boiled eggs. Season with vegetable oil, lemon, kefir or sour cream.
Chicken and oat pancakes. Pass 250-300 g of chicken fillet through a meat grinder. Add 2 eggs, ½ cup oatmeal, salt, pepper to the minced meat, mix, leave for 2 hours. Form into flat cakes and cook in a slow cooker or frying pan.
Curd and oat gainer. Place 150 g of cottage cheese (up to 2% fat), 150 ml of natural yogurt or milk, 2 tsp. honey/2 tbsp. l. rosehip syrup/1 tbsp. l. jam, 3 tbsp. l. oatmeal, beat. Add a handful of berries if desired. If you want to make the mixture more liquid, add kefir or water.
Milkshake. Pour 250-300 ml of milk and 2-3 ingredients from the list into a blender: banana, tbsp. l. honey, 30 g protein, ½ cup berries, ½ peaches or 2 apricots, 50 g ice cream (natural), 200 g yogurt without additives. Beat the mass.

A proper diet helps increase muscle mass.

Examples of ready-made menus

You can create a menu for the week using ready-made options. From time to time, dishes can be replaced with new ones. The main thing is to use products from the approved list during cooking.

Post-workout food for girls

Examples of post-workout menus for gaining muscle mass for women:

Fresh vegetable or fruit after training, for dinner - baked meat with vegetables, and before bed - a little cottage cheese.
Oatmeal with fruits and nuts, dinner - baked potatoes with cheese and vegetables, snack - milk with honey.
A handful of dates, dinner - fish and rice, vegetables, a handful of nuts.
Yogurt or kefir, second meal - steamed meat with vegetable salad, before bed - a glass of kefir.

Try to make the menu varied so that proper nutrition does not become a burden.

Examples for men

To gain muscle mass, men need to eat high-calorie foods:

Cottage cheese with honey after training, for dinner - beef tenderloin, vegetable salad with olive oil, natural yogurt.
A piece of chocolate and 2 bananas, evening meal - omelette with shrimp, tomatoes, bran bread with cheese, kefir.
2 unsweetened fruits, for dinner - buckwheat soup with chicken and mushrooms, toast with peanut butter, a handful of dried fruits.
2 persimmons, second meal - pasta, boiled beef, vegetable salad dressed with kefir, a handful of dried fruits.

If an athlete makes it a rule to eat often and wisely, then very soon he will notice positive results.

Advice from professionals

Fitness and bodybuilding experts recommend eating before and after training to increase muscle mass and strength. After finishing intense exercise, it is recommended to eat food within 1-2 hours. The best option for a meal is proteins and slow carbohydrates. Also during this period, foods with a glycemic index of more than 70 are allowed, for example, sweet fruits, marshmallows, dark chocolate, etc.

Alexander Kutsevil, coach

A bodybuilding specialist advises eating fast carbohydrates after training to build muscle mass. However, you should choose healthy foods with a glycemic index close to 100, rather than buns, snacks, etc.

According to the expert, it is important to control the consumption of fats and give preference to vegetable ones. Smoked meats, sausages, lard, and margarine should be excluded from the menu. It is better to eat foods raw, boil or steam them.

Sergey Grigoriev, coach

An experienced trainer and bodybuilder recommends taking your body type into account when planning your post-workout diet to build muscle. Thin ectomorphs need to eat more complex carbohydrates and proteins (3 g/1 kg), reduce the amount of fat, and take sports nutrition. Mesomorphs with a normal physique need to reduce the amount of fat, the optimal amount of protein is 2 or 3 g/1 kg, you can eat any carbohydrates. Full endomorphs should reduce the level of fats and carbohydrates, eat more protein foods (about 60% of the daily diet), and also give up gainers.

Stanislav Matveenko, coach

A fitness and bodybuilding trainer advises athletes who have to train late at night not to skip food. To speed up the growth of muscle mass, before going to bed you can eat slow proteins, for example, low-fat cottage cheese (about 150 g). This product is rich in casein, which will break down for a long time, charging you with the energy necessary for muscle growth. Cottage cheese can be supplemented with sour cream or kefir. Carbohydrates and fats should be avoided.

Supplements affecting muscle growth

Serious power loads lead to the destruction of muscle tissue. Compensation for this unfavorable effect of intensive training is carried out due to large energy expenditures during exercise. In order for muscles to grow, it takes a certain amount of time and feeding the body with components that give an impetus to increasing the volume of muscle fibers. Substances entering the body from food are not always sufficient to achieve such an effect. Protein and carbohydrates inhibit the destruction processes and stimulate muscle mass to grow. They are indispensable for athletes.

These components are intensively spent during training and require replenishment. There is a special period of time called the protein and carbohydrate window. It is best to consume these substances and occurs within the first 15-30 minutes after completing a workout. The ideal choice would be highly digestible foods. These can be gainers or protein shakes.

Minerals, vitamin complexes and other supplements do not have a direct effect on muscle growth. They are catalysts that help stimulate the process of transformation of proteins absorbed in the body into muscle fibers. During training, not only protein is consumed, but also glycogen, which is a special type of carbohydrate that has a direct impact on energy production. In other words, this connection allows you to have the strength to carry out the training. Its deficiency, on the contrary, causes lethargy and the inability to exercise and swing normally.

And if you train intensively, it is necessary to restore lost reserves of proteins and carbohydrates. The best time to take carbohydrates and proteins is considered to be the first 15-30 minutes after completing a workout. The cocktail must be balanced. Proteins should account for about 35-40, and carbohydrates - 60-65%. Along with these components, the drink must contain amino acids, as well as substances with chloride, potassium, and sodium.

During training, not only carbohydrates and proteins are consumed, but also life-giving moisture, which comes out in the form of sweat. When completing your workout, be sure to drink plain water. Boiled will do, but if possible, it is better to give preference to either structured or thawed. Some athletes who have been training for many years add lemon juice, salt, and crushed glucose to the liquid.

Protein shakes aren't the only supplement you can take after an intense workout. There is also a type of sports drinks called isotonics. They contain a mineral and vitamin complex that promotes muscle growth, and are also rich in carbohydrates. For athletes who lift weights, chocolate milk is best. It contains a balanced ratio of carbohydrates and proteins. In addition, its composition is rich in minerals and vitamins.

This is not true for all chocolate milk. Store-bought does not always meet the desired quality, so it is best to prepare such a drink, if you are not sure of the quality of the product, at home. The main benefit of chocolate milk is that after intense training, it can reduce the breakdown of muscle fibers.

Natural juices have a good effect. Not to be confused with nectarines and factory-made ones with additives. We are talking only about natural juices. Cherry is considered the best. It not only helps restore muscle tissue, but also helps relieve swelling, inflammation, and also suppresses pain.

You should not focus your attention solely on the drinks that you need to drink after completing your workout. Food is also of great importance. A full meal should be after the protein window closes, that is, replenishing protein reserves. Eating should be no later than one to two hours after training. During this period, a protein shake is recommended.

This drink should also be drunk before going to bed, since deep rest after a day's exercise is the time when muscles begin to recover. Casein shakes are also good. It is recommended to avoid carbohydrates before bed. This is due to the fact that in the evening they provoke the accumulation of excess weight in the body.

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Main conclusions

To gain muscle mass after training, you need to choose a good diet:

Eat immediately after training if you missed the meal before it. If you exercise on a full stomach, you can wait 1-2 hours before your next meal.
Monitor the ratio of BZHU during meals.
Immediately after training to gain muscle mass, you can eat foods with a glycemic index above 70.
After 2-3 hours, you can eat high-calorie, but low-fat foods (proteins, complex carbohydrates, some fat).
Women should eat less carbohydrates than men but slightly more fat after training to gain muscle.
It is recommended to supplement the diet with lean meat, fish, cereals, cottage cheese, fruits, vegetables, etc.
You should avoid fatty confectionery products, products with a lot of chemical additives, semi-finished products, etc.
It is important to periodically introduce new dishes to the menu so that there is no temptation to eat junk food.

To grow muscle mass, the body needs proteins, energy and recovery. To restore protein deficiency, you need to eat properly after training and rest, then muscle tissue will actively grow. Share your experience on post-workout nutrition to gain muscle mass in the comments.

Rules necessary for organizing proper nutrition for gaining muscle mass

In order for proper nutrition to gain muscle mass to produce results, you must follow the following rules:

the body must receive more calories than it expends during training;
after training, you should consume a protein-carbon mixture;
During the first hour after training, you should eat a hearty meal in accordance with the previously thought out diet;
you should eat often, but in small portions;
You should drink a lot of water, more than two and a half liters per day;
it is worth calculating the correct amount of BJU;
it is worth correctly distributing nutrients throughout the day;
You should definitely eat protein foods before bed, for example, casein protein or low-fat cottage cheese.