Your body needs the right balance of carbohydrates, protein, fat, vitamins, minerals and fluids to fuel your fitness.
These 3 tips will help supercharge your body for your next workout on the gym or the stairs at work.
Step 1.
Take in additional 500 calories than you normally do every day, recommends the American Council on Exercise. Building muscle requires fuel, and an additional 500 calories per day will allow you to put on a pound every week. Increase your calorie intake by adding two or more snacks to your regular meals.
Step 2
Consume more protein every day. According to Rutgers University Fitness, figure out how much protein you should consume by multiplying your body weight in kilograms by both 0.8 and 1.7, which will give you the minimum and maximum grams of protein you should take in every day.
•Step 3
Eat a meal of complex carbohydrates and protein about 45 minutes before your weight-training workout so that you have the energy necessary for a quality workout. Immediately after your workouts, consume a meal consisting of a 3:2 ratio of carbohydrate to protein, which will help with your recovery.
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