Weight gain in athletes is a detailed process. In this process, progress should be made with a multidisciplinary plan in which dietitians and trainers work together.
Meals for weight gain vary depending on the type of training. If it is a light training and the athlete consumes too many carbohydrates to gain weight, fat mass will increase and this will have a negative impact on his performance. The important thing is how much carbohydrate, protein and fat you should increase according to the training.
If you go to the field with empty energy stores, you will lose weight without gaining weight. The athlete should have a full breakfast with bread, honey, eggs, cheese, olives and salad 2-3 hours before training, or make a full main meal with meat, salad, rice-pasta, soup and dessert.
Athlete nutrition for 1 hour after training. It is the most important time. All production processes in the body are 2.5 times higher in this process. Your post-workout plate should consist of ¼ vegetables, 2/4 carbohydrates and ¼ proteins. Of course, these measurements have individual grammages. They should combine quality carbohydrate sources and protein in their snacks, such as fruit, homemade cake, milk-yoghurt or toast with plenty of cheese and freshly squeezed juice.
Athletes who want to gain muscle mass should consume carbohydrates and especially protein after strength-endurance training. should increase portion sizes. But be careful if you consume too much protein in order to increase muscle mass, fat mass will increase, not muscle mass.
The athlete should make a combination of carbohydrates for healthy weight gain. In other words, not only rice and pasta, but also vegetables and fruits are foods that you have to consume to maintain your muscle mass after training, even though they do not contain excessive calories. Protect your muscle mass so that you can increase it, right?
In the supplement part of the work, use gainer or protein powder in accordance with professional information, unconscious use of these supplements can be harmful
Athletes' fruit, homemade cake for night snacks and milk-protein can contribute to the weight gain process by consuming milk
Muscles contain plenty of water, if you do not consume enough water, no matter how well you eat, you will not be able to gain the muscle mass you want
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