[vc_row css=».vc_custom_1547571751104{padding-top: 40px !important;padding-bottom: 40px !important;}»][vc_column][vc_column_text]What you really need 🥛
Our body needs only 20 to 25 grams of protein 🥩 🍗 in one dose to stimulate muscle growth.
Research shows 📚 adding an additional 20 grams of protein to a standard diet before and after a strength training 💪 program – does not increase muscle growth when comparing to a control group.
Carbohydrate-rich foods (grains, fruits and vegetables) 🌽 🍎 🍠 are the best foundation for ALL types of exercise. Yes, including body builders. Carbs are stored in the muscles for energy. Protein based diets 🍖 🥓 🥦 – low in carbs – provide inadequate fuel for optimal performance.
🏋🏻♀️ Nutrition Prior to Weight Lifting 🏋️
Pre-exercise snack- Protein + carbs.
Protein gets digested into amino acids which gets used by the muscles during and after exercise. Pre-exercise protein can also reduce muscle breakdown resulting from exercise.
🏋️ Nutrition After Weight Lifting 🏋🏻♀️
After a vigorous 💪 gym workout, muscle breakdown happens. 45 minutes post-Exercise is the best time to optimally nourish, repair and build muscles. By eating a carbohydrate-protein combination you can switch out of the muscle breakdown mode.
✨How to do this?✨
Follow your training with a meal or snack. Ideal snack ratio– 30 grams of carbohydrates to 8 grams of protein. Examples: 1 cup chocolate or regular milk 🥛, apple 🍏 and string cheese 🧀.
❤️With Love ❤️
Your Dietitian [/vc_column_text][/vc_column][/vc_row]