When it comes to building muscle and promoting hypertrophy, it’s important to fuel your body with the right nutrients before a workout.
Read on to find out how to build your pre-workout meals for the best results. Included are pro-tips on 17 specific foods to eat and one proven muscle building supplement that’s not illegal and also safe.
Protein
Recommended: 0.15-0.25 grams of protein per kg of body weight
This will keep you from becoming catabolic and support muscle growth after your training.
Protein sources include:
- Chicken breast
- Greek yogurt
- Whey protein
- Fish
- Eggs (preferably egg whites)
Carbohydrates
Recommended: 0.25-0.4 grams of carbohydrate per kg of body weight
Carbohydrates provide the body with energy for the workout and help to replenish glycogen (carbohydrate) stores in the muscles.
Carbohydrate sources include:
- Whole grains
- Fruits
- Vegetables
Complex carbohydrates will give you slow release sustained energy. Avoid simple carbohydrates like sugary snacks and drinks, which can cause blood sugar spikes and crashes.
Vegetables
These foods will increase energy output, blood flow, and muscle recovery between bouts of exercise.
| Arugula/rocket | Turnip greens |
| Dill | Collard greens |
| Spinach | Swiss chard |
| Turnips | Rhubarb |
| Beetroot | Celery |
| Mustard greens | Radish |
| Lettuce | Watercress |
| Bok choy | Kale Parsley |
So what are the specific foods that may boost muscle building and the one proven supplement that’s still legal and safe. We’ll come to that in a minute. First let’s talk about timing.
For best results eat your pre-workout meal 2-3 hours in advance to avoid digestive and performance issues.
BCAA (Branched Chain Amino Acid)
BCAA a supplement that can help enhance strength. Taking 5-7 grams of BCAA before workout can accelerate muscle recovery and prevent muscle loss.
Overall, it’s important to have a balanced and nutrient-rich diet to support muscle growth. Eating adequate protein and calories consumption is crucial for hypertrophy.
If you’re struggling to build muscle then contact us for information about how personal training can help you reach your dream body.
