Athlete nutrition plays a crucial role in improving physical performance and increasing muscle mass. To develop muscles effectively, the body needs proper nutrition before, during and after exercise.

What to eat in each phase to get the most out of your training and increase your muscle mass.

 Before exercise

Goal: Providing the body with the energy necessary to endure exercise efficiently.

1. Carbohydrates:
Carbohydrates are the primary source of energy during exercise. Eating a carbohydrate-rich meal before exercise helps improve performance and endurance.

Example:
- Oats with fruits
- Whole grain bread with peanut butter
- Banana with a little almond

2. Protein:
Protein helps build and repair muscles. Eating a moderate amount of protein before exercise contributes to providing the amino acids necessary to support muscles.

Example:
- Greek yogurt
- Boiled eggs
- Protein shake with milk

3. Healthy fats:
Eating small amounts of healthy fats can help stabilize blood sugar and provide sustained energy.

Example:
- Avocado
- Nuts
- Olive oil

During exercise

Goal: Maintain energy levels and hydration.

1. Water:
Staying hydrated is crucial during exercise. Make sure to drink water regularly throughout the exercise.

2. Fast carbohydrates:
For prolonged or intense exercise, consuming fast carbohydrates such as sports drinks or sports gel can help maintain energy levels.

Example:
- Sports drinks containing carbohydrates
- Energy Gel
- Cut fruits such as bananas or apples

After exercise

Goal: Promote muscle recovery and replenish glycogen stores.

1. Protein:
Eating protein after exercise helps repair and build muscles. It is recommended to eat 20-40 grams of protein after exercise to achieve maximum benefits.

Example:
- Protein shake
- Grilled chicken
- Salmon

2. Carbohydrates:
Carbohydrates are necessary to replenish muscle glycogen stores. Carbohydrates should be part of your post-workout meal.

Example:
-Brown rice
- Sweet potato
- Whole grain pasta

3. Healthy fats:
Healthy fats help in optimal absorption of nutrients and provide sustained energy.

Example:
- Nuts
- Olive oil
- Chia seeds

Additional tips

1. Timing:
- Eat a meal two to three hours before exercise to ensure good digestion and avoid digestive discomfort.
- Eat a snack rich in carbohydrates and protein about 30-60 minutes before exercise if you have limited time.

2. Moisturizing:
- Drink adequate amounts of water before, during, and after exercise to maintain optimal hydration.

3. Balance:
- Maintain a proper balance of carbohydrates, protein and fat in your meals to ensure you get the nutrients needed to support your exercise and recovery.

Eating properly before, during and after exercise plays a big role in improving athletic performance and increasing muscle mass. By following the tips and recipes mentioned in this article, you can make the most of your workouts and effectively support your muscle growth. Always remember that proper nutrition is an integral part of your training program.