carbohydrates. They provide energy for exercise and help replenish muscle glucose (glycogen). Research shows that glycogen is also important for muscle recovery and growth. Samantha DeVito, MS, RD, a registered dietitian based in New Jersey, notes that carbohydrates combined with protein can increase muscle protein synthesis. Try eating a small portion of carbohydrates at least an hour before your workout. This might include bananas, dates, oatmeal, ready-to-eat whole grain cereal, crackers, or a fruit smoothie.
Calorie. Technically, these are not food. But tracking the number of calories you consume will help you understand how much energy is in your food. Certified Sports Nutritionist Dana Sowards, MS, RD, says you can’t bulk up effectively if you don’t consume enough calories.
Omega-3. They support muscle health by stimulating muscle synthesis and preventing muscle breakdown, especially in the elderly or people who are less mobile due to injury or disease. Omega-3 fatty acids are mainly found in salmon, mackerel and sardines.
vitamin D. It regulates calcium levels needed for proper muscle contraction during exercise and also supports fast-twitch muscle fibers. As a result, you become more productive and stronger. Vitamin D also has anti-inflammatory properties.
Magnesium. Megan Huff, a registered dietitian and owner of Nutrition by Megan, emphasizes that this helps build muscles, relax them, and reduce pain. The best sources of magnesium are spinach, almonds, cashews, peanuts, pumpkin seeds and chia seeds.
Creatine. It gives energy to the muscles to work better. As a result, you can lift heavier weights and perform additional sets. Over time this will make you stronger.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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