What should I eat to develop muscle?

Building muscle can seem easy – just go to the gym and lift heavy weights, right? Unfortunately, it is not so simple. If your goal is to burn fat and develop muscles, you will have to train, be consistent, recover well (sleep is crucial) and make sure you provide your body with enough fuel to perform well. and repair your muscles.

To find out exactly what you should eat to develop your muscles, POPSUGAR spoke to Brittany Linn, RD, CDN, Clinical Nutrition Coordinator at Mount Sinai Hospital.

Nutrition Timing Before a workout is the key

Brittany said to pay attention to the timing of your meals and snacks so that you can feed your workouts and recovery in the right way. If you're wondering how long should you eat before a workout, Brittany said, "As a rule of thumb, I recommend you eat one to three hours before exercise to make sure you do not get wet. do not always digest when you arrive at the gym and you have food. in your tank for a powerful workout. "

The best foods to eat before a workout

If you're not sure that a cereal bar or vegetable is making you belly ache before a workout, Brittany has given us some suggestions that will give you the energy to complete your workout. "Pre-workout snacks are foods that are rich in carbohydrates and proteins that provide energy and stamina," she said. Some examples of this are the fruits with yogurt and a piece of toast with peanut butter and banana.

What to eat after a workout

Refueling before a workout is important so you do not feel lethargic. It is also important to replenish your body with nutrients once you have completed your workout. "After a training session, especially intense, try to eat within 30 minutes," she said. Brittany recommends eating something that is high in protein with carbohydrates in order to rebuild and replenish your muscles. Some ideas are chocolate milk or a protein shake.

What should your macros be?

Some people find that tracking their macronutrient profile (the amount of calories you get from carbohydrates, fats and proteins) and counting calories are helpful. If it's not your business to keep track of these numbers, Brittany said she always told her clients that "all foods were good". She means "all macronutrients are necessary for the proper functioning of your body, but the" fun foods "are also part of a balanced diet." If you are trying to maintain and increase your muscle mass, Brittany advised you to leave no food group because they all work together to help your body function optimally – yes, that means eating carbohydrates !

According to Brittany, you should consume 1.0 to 1.7 grams of protein per pound of body weight to feed your muscles with amino acids, which strengthen your muscle tissue. Foods like chicken, fish, eggs, soy, beans and nuts are excellent sources of protein, she said. You should also consume carbohydrates "because they help fuel your workouts" and that they are the body's first source of energy, she explained.

Fats are often associated with being bad, but Brittany explained that eating healthy fats helps preserve and repair your muscles. They also transport nutrients to your cells and help amino acids from proteins to reach muscle tissue. Long story short: everything is about balance.

Do not forget to hydrate yourself

In addition to eating carbohydrates and protein, Brittany also recommends "drinking two to three cups of water one to two hours before exercising and two to three cups just after exercise", general rule. This may vary depending on your style of training, age, height and weight.

At the end of the day, Brittany said that the timing of meals and snacks depends on your metabolism, your metabolism, your digestion and what makes you feel the best of yourself.