by Carson Smith
Looking to feel strong and more toned? The key is not always weight loss, but to build more muscle! Increased muscle mass can lead to less body fat, a stronger immune system, improved energy levels, and reduced stress. Here are a few tips to help ensure you are seeing results from your hard work at the gym:
Don’t Skip Breakfast
Start your day by fueling your body with healthy holistic foods. This helps to give you an energy boost and sets the tone for the day. If you start out eating healthy you are more likely to continue throughout the day.
Eat Protein With Every Meal
Protein is what helps to build muscle - so you need to make sure you are getting enough for YOUR body and YOUR goals. To help ensure you are getting in enough protein without eating too much in one sitting, try breaking it up throughout the day by having a little with each meal. These quick meals are protein packed and can be easily adjusted:
Breakfast: Protein Shake/smoothie
Snack: Greek Yogurt with berries
Lunch: Chicken salad
Snack: Hummus and veggies
Dinner: Chicken, broccoli and brown rice stir fry
Save Your Carbs For After A Workout
Carbs are your energy source, so they are the perfect refuel after a tough workout. Eating carbs before you workout will turn them into your primary energy source during your lift rather than stored fat. Load up post workout with nutritious dense carbs like brown rice, whole grain pasta, green veggies, and root vegetables to help your body recover.
Eat Whole Foods As Often As Possible
Processed foods are filled with hidden carbs, sugars, bad fats and other chemicals and products that our bodies don’t know what to do with. It is very easy to overeat when you don’t know EXACTLY what is in the food you are eating. If you are challenging your body during your workouts you need to feed it with whole, organic, and unprocessed foods as often as possible.
Bottom line, if you are looking to build muscle, the most important step happens outside of the gym. Don’t waste all of your hard work by not eating enough of the right foods to help you recover! You will be amazed at how well your body functions and recovers when it has the proper nutrition.
Carson Smith is a NASM certified Trainer and Nutrition Coach. She is the Social Media Director and a trainer with Move Ya Brass. Be the best version of yourself through nutrition, fitness & creativity!
