what to eat after workout build muscle What to eat before and after a workout to build muscle mass fast

Hey there fitness enthusiasts! Are you one of those who hit the gym regularly to build muscles but still struggling to see any significant changes? Well, let me tell you that gaining muscles is not just about lifting heavy weights or doing a countless number of push-ups or squats. Along with workouts, a proper diet plan is equally important. When you’re working out, your body needs more calories to build muscle, but consuming a surplus amount of calories can lead to fat gain as well. So, the question is, how many calories should you consume to gain muscle while staying lean? According to experts, you need to consume around 2,800 to 3,000 calories per day if you are a man and around 2,200 to 2,400 calories per day if you are a woman who is regularly working out for muscle gain. However, the exact number may vary based on your age, weight, height, activity level, and metabolism. Now, let’s talk about what to eat after a workout to support muscle gain. The post-workout meal is crucial to repair the muscle tissue damaged during your workout, and to replenish the energy and nutrients lost during the training. Here are the top 13 meals you can add to your diet after a workout session: 1. Grilled Chicken Breast with Sweet Potato and Green Beans. 2. Greek Yogurt with Mixed Berries and Almonds. 3. Omelet with Whole Wheat Toast and Avocado Slice. 4. Salmon with Brown Rice and Steamed Broccoli. 5. Tuna Salad with Whole Grain Crackers. 6. Tofu Scramble with Spinach and Whole Wheat English Muffin. 7. Hummus with Carrot and Celery Sticks. 8. Quinoa and Grilled Vegetables Bowl. 9. Baked Trout with Sweet Potato, Asparagus, and Lemon. 10. Protein Smoothie with Banana, Peanut Butter, and Greek Yogurt. 11. Turkey Breast with Quinoa and Roasted Brussels Sprouts. 12. Cottage Cheese with Pineapple and Cashew Nuts. 13. Beef Steak with Steamed Brown Rice and Mushroom Stir Fry. Choose the meal that suits your taste buds and dietary requirements. Just make sure that your meal contains enough protein, carbohydrates, and healthy fats in the right proportion. Avoid sugary drinks, junk food, and high-fat food items. In conclusion, along with the right workout routine, a balanced diet plan is equally important to gain muscles while staying lean. Keep a track of your calorie consumption and follow a post-workout meal plan that fulfills your nutritional requirements. Don’t forget to stay hydrated during your workout and throughout the day. With patience, persistence, and dedication, you can achieve your muscle gain goals and lead a healthy lifestyle.

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