If you have recently embarked on a strength training programme in order to build muscle mass and develop a sculpted physique but are not seeing the results that you want, then your diet might be the missing part of the equation. Protein plays an essential role in muscle growth and repair, so it’s important to include high quality sources in your diet.
Here’s a look at how you can naturally supplement your protein intake even if you do not have time for preparing meals from scratch every day.
Prioritising protein in your diet
High-quality protein is essential for muscle growth and repair, particularly if you exercise on a regular basis. Intense exercise such as resistance training causes tiny tears to the muscles that need to be rebuilt, ultimately resulting in bigger and stronger muscles. In order for this process to take place effectively, the muscles require a constant supply of protein.
The best way to ensure this is to eat a well balanced diet that includes plenty of lean protein, such as turkey, chicken, fish, eggs, legumes and nuts. If you have a busy daily routine and find it difficult to include these ingredients in every meal, then high-quality organic protein powders can be a convenient solution.
The powders can be sprinkled directly onto meals such as soups, stews or salads, or used as an ingredient for smoothies or shakes. This provides a cost-effective and simple solution for anyone who wants to boost their protein intake but lacks the time for daily meal preparation.
Conventional protein powders may contain traces of pesticides, herbicides, and other chemicals that could be potentially harmful to health, whereas organic protein powders are free from synthetic additives or genetically modified organisms.
Time your meals around workouts
When you eat is as important as what you eat. For best results, time your meals around your workout programme. Make sure that you have an adequate amount of energy source by eating within two to three hours of an exercise session.
To support optimum muscle repair and recovery after weight training exercise, aim to eat within 30 to 60 minutes after you finish a session.
Pay attention to hydration levels
The importance of good hydration can often be overlooked in favour of meal planning and snacks, but it’s crucial to manage the risk of dehydration and depleted electrolyte levels. Electrolytes are essential vitamins and minerals such as potassium, sodium, and magnesium that can be lost through bodily fluids such as sweat.
It’s best to drink little and often rather than large amounts of fluids in one go, which tends to overload the kidneys and will rapidly be expelled through urine. You may find it beneficial to use rehydration tablets after a long or intense exercise session. Electrolyte-rich foods such as bananas, oranges and yoghurts are also useful snacks.
Managing stress levels and taking rest days from your routine is also important to reduce muscle stiffness and tension and allow for optimum growth and recovery.