"Grow muscle big and small": what you need to eat before and after training
A person eats to prepare the body for everyday stress. Food increases energy, stamina and strength of the body. People exercise to burn excess fat and build and strengthen muscles. This article will show you how to eat right before and after your workout to effectively build muscle.
What to eat before exercise 
Experienced bodybuilders know that the concept of "before training" does not mean 10 minutes before it. With a busy stomach, physical work will delay the processing of food, due to the fact that blood will flow into the muscles. In addition, lethargy, heaviness in the stomach will appear, and it will make you sleepy. For this reason, you need to eat no later than 2 hours before training. But exercise on an empty stomach will not be as effective as necessary due to the lack of energy in the body. For this reason, before training you must always eat food. In the event that it did not work out to have a snack in a timely manner, you can eat something that is easily digested and gives energy, for example, sweetness, fruit or take a gainer. Half an hour before the start of the lesson, you can eat a banana or apple, a small portion of low-fat cottage cheese, natural yogurt, 100 g of porridge.
Before exercising, you need to eat carbohydrates to replenish the glycogen stores, which are used by the muscles during training. Eat some protein, which will be used by the body to replenish the amino acid supply for muscle growth, thus forming an anabolic "prerequisite". Fats are not needed in a pre-workout meal due to the fact that they delay:
- metabolic processes;
- emptying the stomach;
- the rate of absorption of other caloric elements - protein and carbohydrates.
The main thing is to avoid feeling heavy or hungry.
When training to build muscle, small portions of food before training can cause hunger and loss of strength much earlier than the workout is over. However, increasing the nutritional value of food before class is also not a good concept. It is necessary to eat food as well as with an ordinary breakfast or lunch.
Optimal Pre-Workout Nutritional Nutrition:
- 200 calories for girls;
- 300 kcal for the stronger sex.
Muscle Growth Products 
When aiming to build muscle, the following foods should be avoided:
- Fatty fried meat.
- Donuts.
- Chips and chips.
- Fast food.
Foods you need to eat for your workouts to work well:
- cucumber, in its peel are the main components for the connective tissue of the body;
- sea fish are rich in omega 3 fatty acids, which are important for muscles and ligaments;
- pineapple improves the digestion of protein foods;
- red meat - beef, venison, wild boar, contains protein, creatine and vitamin B 12, without which muscles cannot grow;
- ginger as a remedy for muscle pains;
- caffeine gives vigor;
- sour milk products for good digestion;
- turmeric helps new cells form;
- buckwheat - few carbohydrates and good for the circulatory system;
- almonds are rich in vitamin E, which makes muscles elastic;
- eggs;
- Cherry juice is also a powerful remedy for muscle pain.
- Bulgarian pepper is the best source of vitamin C, which means the vessels will be strong;
- lentils and asparagus are good sources of vegetable protein;
- pasta is rich in carbohydrates, which is energy for training;
- turkey - minimum fat, maximum protein;
- clean water is as important for muscles as protein.
It is important that all products are natural. Only proper nutrition promotes muscle growth without harm to health.
What to eat after training 
It is considered very beneficial to consume food in the first hour after training. This time is called a carbohydrate or protein window. Many believe that during this period the body needs most of all a large amount of nutrients, which are used to store glycogen in muscles. Starch is a carbohydrate found in muscles. It is actively spent in training as a source of energy.
In a practical way, it was found that the post-workout window opens for the next day. In this case, it is believed that it is important to consume abundant proteins, fats, carbohydrates and mineral water for 24 hours. Vitamins and water do not have a big impact on muscle building. They act as catalysts, their purpose is to activate the movement of proteins and other substances into the muscles. At the end of the lesson, you need to drink water, preferably fortified, in order to resume the loss liquids and minerals. After an hour or two, it is recommended to consume carbohydrates. For example, boiled potatoes or rice together with proteins - an egg, beef, and it would be nice to supplement vegetables.
So, after 1 - 2 hours after completing classes, you simply have to eat well. The diet must contain proteins and carbohydrates to replenish energy. After another hour or two, you need to eat again. This meal should be more protein-rich, especially if it's getting close to night. In this case, the following products are suitable:
- Cottage cheese.
- Eggs.
- Beef.
- Hen.
But you shouldn't drink milk or cocktail at night.
Attention! If there is still 2-3 hours before bedtime after 2 supper, then there is a need to eat again.
