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Diet for an athlete - how to gain weight and strength safely

The beginning of the adventure with strength sports is an extremely demanding period for the body. You should provide it with the energy needed to face new challenges with a properly planned diet. Find out how the right nutrients can help you build muscle strength and endurance.

Carbohydrates - Energy necessary for the exercise

Where do our muscles get their energy to perform demanding exercises? Its source is glucose, i.e. sugar stored by the body in the form of muscle glycogen. When it runs out, you will feel tired and will have to stop training.

Our digestive system will turn from carbohydrate-containing products into glucose needed for sports. These include cereals and bread, groats and pasta made from them, legumes, potatoes, sweet potatoes and bananas.

Proteins - effective regeneration

Effective training should end with the development of muscle mass. This will not be possible unless an athlete provides the body with the necessary protein. We can find them in milk and its products, lean types of meat such as veal or poultry fillets, fish meat, eggs (although you should not overdo them) and legumes. Soybeans and their products are a great source of protein for people who want to reduce their consumption of meat.

Sample athlete's meal

To avoid digestive discomfort, an athlete should eat 2-4 hours before planned training. The closer it is to the start of exercise, the smaller the portion should be and the richer in simple sugars. Thanks to this, the digestive system will quickly extract the glucose necessary for us from food.

The diet for strength training should focus on easily digestible meals that will not stay in the stomach. Avoid ingredients that cause gas, such as cabbage, curry spice, and fried foods. The following dishes will work well on the day of training:

  • Yoghurt porridge;
  • Fish with vegetables and potatoes;
  • Rice with chicken or tofu.

Supplementation is recommended for beginners

Surely you have heard a lot about nutrients and supplements used by people who train in strength. They have many advantages. First of all, they significantly accelerate beneficial changes in the shape of the figure, and secondly, they can help you regain vigour during the ongoing training. Each athlete independently selects the supplementation that is most beneficial to the needs of their body. Before you develop your way of supplementing the diet, it is worth trying out the basic supplements recommended for beginners:

  • BCAA- are branched-chain amino acids that inhibit the breakdown of muscle tissue. The body also uses them to burn fat;
  • L-cartynin - helps to lose unnecessary kilograms and prevents the yo-yo effect. It also has a positive effect on the process of muscle regeneration.
  • HMB - reduces the degree of muscle microdamage that is inevitable with any training. This supplement is especially helpful during the first training sessions or when returning to training after a break caused by an injury, when the muscles unused for exercise easily tense.
  • Creatine - is a comprehensive supplement that accelerates the growth of muscle mass and increases our strength and endurance.
  • Carbohydrates & Protein Combo - is a good way to recharge yourself when you feel tired during training. It contains carbohydrates, minerals and vitamins.
  • Carbohydrate and protein supplement, i.e. the perfect supplement to a meal after training. It is an excellent solution for athletes struggling with a reduced appetite, which does not allow you to consume the required excess calories.

Supplements can be a powerful helper to your success, but remember that they are not a substitute for a rational diet. Some of them only need to be taken for a while, so be sure to read the package leaflet.

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