5 Nutrition tips to enhance your gym workouts and build more muscle

Looking to improve your performance in the gym and build more muscle?

Then try applying these 5 simple nutrition tips.

💪1-Eating carbs 15 to 60 minutes before working out will help you push harder in your training and may also aid in postworkout recovery and muscle growth.

Elite tip: Carbs are your bodies preferred fuel especially for strength training and lifting weights in the gym. Muscles use glycogen which is stored sugars.

💪2-Eat 30 to 40 grams of any type of carbohydrate about 30 minutes before a workout.

Elite Tip: Stick to fast acting carbs like ripe bananas, dates, oats or apples. Fancy sugar supplements are just not needed.

💪3-Adding carbs to your postworkout meal will keep insulin levels elevated for longer, which is desirable from a muscle-building standpoint because insulin suppresses muscle protein breakdown. This is where good old white rice is perfect.

Elite tip: always keep the biggest portion of your calories and especially carbs for after strength training workouts.

The muscles will soak up the carbs like a sponge soaking up water.

💪4-If you haven’t eaten protein in the three to four hours preceding your workout, then it’s a good idea to eat 30 to 40 grams before you train.

Elite tip: This is where a good protein supplement would come in handy as it’s absorbed very quickly.

You could also have an amino acid drink which would also be beneficial and quickly absorbed.

💪5-It’s a good idea to eat 30 to 40 grams of protein within an hour or two of finishing a workout. This will maximise your muscle growth and recovery. Remember when you lift weights your break down muscle. We repair it with adequate protein.

Elite Tip: An excellent post workout meal would chicken biryani or the classic steak and rice.

😆 But please don’t have a pile of rice the height of Jabal Bil.

Aim for 40-60g depending on your body size and overall muscle size.

Here at Elite Fitness in Abu Dhabi we like to provide our clients with honest nutrition and training advice to help them lose fat and build muscle.

A solid nutrition plan is usually the missing link for many people looking to build muscle either becuase they are not eating enough protein combined with not enough carbs at the right times.

At Elite we provide a comprehensive nutrition guide to each of our personal training clients to ensure they know what to eat for results.