Except you need to eat a lot of fresh food while avoiding the processed food, there are a few more tricks that can help you to make some effects of the exercise more and more quickly noticeable, and yet give your body everything you need.
The meal should be one hour to one hour and a half before you start with the exercise. The size of the meal is also very important, so you should not eat more than 115 grams of food because otherwise, the exercise will hamper your digestion, and you don’t want that.
If you are doing a lot of fitness exercises, you should eat almonds or avocado before the exercises or just have a cup of coffee. These three products will stimulate the excretion of the hormone dopamine, which is very important for the motivation, energy and the muscular function.
Good selection of foods is salmon fish, beef, sardines, and grains.
If you want to increase your muscle mass, you need to increase the level of insulin just before you start with the exercises. You will achieve this if you start to eat a portion of pure proteins, such as the fish, turkey meat, or egg white, and also add some carbohydrates with integral rice in your meals.
In order to increase both strength and the muscle mass, your meal after the exercises must necessary to contain both proteins and carbohydrates.
To this, you should add a potion of stuffed spinach, cucumbers, celery and other types of green food to reduce the acidity in the body and reduce the possibility of muscle inflammation caused by the storage of the lactic acids.
After one hour with the liquid meal, take some proteins or eat an oatmeal, turkey meat and sweet potatoes or chicken with integral rice.
If you want to lose weight
If your goal is to lose some fat deposits, it would be best to practice on an empty stomach, or rather as soon as you get up in the morning. This will force the body to use the energy reserves and at the same time to dissolve the fatty deposits.
An hour after the workout, eat a complete meal, not just a snack. The size of the meal is also important, but it is also very important that you try to comply with the calorie intake recommendations throughout the day.