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Doing workout. Diet plan to build muscles?

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Dietitian & Nutritionist
Practicing since : 2003
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How to increase muscles? I am male with 5.7" height and 62 kilos weight. Since the last 1 month started hitting Gym. What should be my diet plans?
Posted Sun, 24 Mar 2013 in Weight
Answered by Grace Abraham 2 hours later

Thanks for posting your posting

The following are some tips which will help you to build muscles during your workout sessions:

•     Before a workout, eat something light, as well as balanced. It's also wise to choose foods high in fiber as its more digestible, giving you an easier workout.
•     Pre-workout meals will allow you to have increased muscle strength, better endurance, give you increased energy, better pumps, burn more calories and improve your concentration.
•     Eating a snack two hours before exercising can leave you with ample energy and a calm stomach for a great workout.
•     Some options are fresh fruit such as apples, watermelon, grapes or oranges / sports drinks / brown bread sandwich / energy bars / boiled eggs
•     Post-workout meal or drink is important in replacing fluids lost through sweating to rehydrate the body.
•     Replacement of glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.
•     A post workout meal needs to contain 2 things, protein and carbohydrates foods.
Some suggestions can be:
Dried fruit and nuts, Fruit OR Vegetable juice along with Chicken or Vegetable sandwiches (preferably brown bread), Veggie omelet with toast or roll; Chocolate milk; Cereal with milk; Eggs and toast; A protein or energy bar; A protein or energy shake.

The first hour after a workout is considered the body's "golden hour XXXXXXX A post-workout meal or drink is also important in replacing fluids lost through sweating to re-hydrate the body. Replacement of glycogen stores, fluids, and potassium should start within 30 minutes after exercise to promote a quick recovery.
If you have never carefully considered the foods you eat after strenuous exercise, it may take some discipline and planning ahead to follow the above recommendations. However, if you choose recovery foods and fluids wisely you will optimally replenish your body's stores and recover more quickly for your next workout. Also remember to drink plenty of water since your body loses nutrient through perspiration. Keep your body hydrated every 10 to 15 minutes during the workout.

Hope I answered your query.

Grace Abraham
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