Experts answer: What to eat and what to avoid to gain muscle?

To have a toned muscle, gym people not only need to work hard, but also need a suitable diet. In other words, nutrition is also very important during your training. So what should gym goers eat and avoid to gain muscle? Please refer to the information below to find the answer together.

1. How important is the diet in the gym?

With a proper diet, gym goers will get the following health benefits:

• Always full of energy:

When exercising, the body has to expend a lot of energy. If you do not have a suitable diet to supplement your body with energy, it will be extremely difficult to exercise because the body quickly becomes tired, difficult to concentrate, and even causes low blood sugar. Especially the muscles will become flabby and no longer firm. Therefore, experts recommend that you eat a light meal before exercise to help you ensure energy, prevent the risk of muscle damage and achieve high efficiency in the training session.

Add protein to stimulate muscle growth

• Stimulate muscle growth

With the application of a suitable diet, especially a snack before the gym session, is the way to help your muscles work more efficiently and exercise better. In foods, you should choose to supplement foods that contain protein because it can release amino acids in the blood, promote protein synthesis and thereby stimulate your muscles to grow strong and toned. more sure.

2. What to eat and what to avoid to gain muscle fast?

2.1. Foods to eat to gain muscle fast

According to experts, when exercising, you should prioritize choosing foods that contain protein, beneficial fats and carbohydrates for the body. Here are some specific suggestions for you:

Eggs: This is a food that contains many nutrients, especially protein. In particular, the amino acid leucine in eggs is very good to help you strengthen muscles. In addition, eggs also contain a variety of nutrients such as B vitamins and choline that help the body always be full of energy.

Certain types of fish are high in omega-3 fatty acids and vitamins, which are essential for building muscle and increasing energy during exercise. Some types of fish can be added such as salmon, tuna, tilapia, etc.

Meats including chicken, pork and beef are also good sources of protein. Specifically:

• Chicken, especially chicken breast, not only helps you gain muscle, but also aids in fat loss.

• Lean beef: Contains a lot of protein, B vitamins and minerals that help your muscles to be much stronger. But you also need to pay attention, the calories in beef are quite high, so it needs to be consumed in moderation.

• Pork loin: Like chicken, beef, pork is a popular dish, easy to eat and contains a lot of protein, very good for gym people who want to develop muscle.

Milk and dairy products are also a great suggestion for those who are looking for strong muscles. Milk contains protein, carbohydrates and fats that are good for muscle growth.

You can add milk to your daily diet if you want to have strong muscles

Seafood, such as shrimp, scallops, etc. will help you strengthen muscles very well. Seafood contains protein, especially a large amount of the amino acid leucine, which is useful for stimulating muscle growth. Moreover, seafood also does not contain many calories and is therefore very suitable for those who are exercising.

Legumes and seeds: These are foods that help you provide a lot of fiber and are also a good source of B vitamins, and are also high in magnesium, phosphorus and iron. Therefore, these foods not only help to gain muscle but are also very good for health and reduce the risk of disease.

Brown rice: Gym people often choose brown rice in each of their meals. This is because this is a food that contains the necessary carbohydrates to help you have an abundant source of energy, helping you to exercise better. Besides, brown rice also helps stimulate muscle growth.

2.2. Foods to avoid to gain muscle fast

In addition to working out hard, adding the right nutrients to strengthen muscles, you also need to limit the following foods:

Don’t drink alcohol: Alcohol is inherently a drink that is not good for health. Besides, alcohol is also the cause of bad effects on your muscles.

Do not drink alcohol because it will make it very difficult for you to have strong muscles

Foods that contain a lot of sugar, such as confectionery, etc. These foods provide many calories but few nutrients, which are not good for gym goers.

Foods containing a lot of fat: Affects the digestive process and has the potential to store fat for the body.

Sweets, fried foods can cause obesity and are not good for your muscles

Fried food: This is a group of foods that are not good for the body, increasing the risk of obesity and increasing the risk of some diseases. Therefore, you should also stay away from these foods. High-fiber foods are healthy, healthy foods, however, you should not eat too much because it can put pressure on the digestive system and affect your training results.

Thus, the above information has helped you answer the question “What to eat and what to avoid to gain muscle fast“. Not only need to supplement protein, you also need to combine with foods containing carbohydrates and fats to help the body ensure energy and exercise performance.