1. Building muscles
You should stretch and contract the muscles to lift weights to make them grow. Marathon runners have huge muscles if they were fully exercised to build new muscle tissue.
Stretch the muscle and then contracting it with microscopic ruptures generate resistance in muscle tissue during the break will be regenerated with new tissue to grow the muscle and making it stronger, this is called muscle hypertrophy. This is when the food you eat becomes important.
2. Before lifting weights
The faster your body recovers faster and more efficiently you can build muscle. You also must be able to sustain the energy level enough for a productive workout. Some research suggests that eating protein before lifting weights, helps your body recover faster. Eat high-quality protein: beef, tuna, turkey, whey protein and lots of chicken.
3. Cure and recover your muscles
If you eat carbs and protein after a hard workout, your muscles will heal and recover faster and your energy. After a session of lifting weights, eat a mixed meal of carbohydrate and high quality protein.
A proper meal would be spaghetti and meatballs comprehensive. Whole wheat pasta is the best option that will give you lots of energy and if turkey meatballs or chicken would reduce the saturated fat in the meal.
4. Timing is everything
Timing your meals pre-workout and post-workout is key. Eat high-quality protein at least 2-3 hours before lifting weights. Eat at least the same amount of protein consumed during your pre-workout meal right after weight training session.
Eating carbs after a workout reduces chronic muscle fatigue, restores muscle glycogen stores and speed recovery time.
5. Eat high quality food all the time
Your diet should be composed of high quality food and fast food nape. White and red meat Eat low fat, eat fruits, vegetables, whole grains, brown rice, beans and “good” fats, such as olive oil or peanut butter without sugar.
The red meat such as tenderloin or sirloin steak, chicken breast and grilled fish are perfect protein to achieve its plan of building a strong muscular structure. As spinach and broccoli, and eat fruits like kiwis, melons, honey and blueberries as antioxidants which add to your diet. Peanut butter on a cracker or whole wheat beans and rice offers a perfect combination of protein and carbs.