When you work out, don’t forget your diet, because for defined muscles it’s not just exercise that counts, but also what you feed them …
To most define muscles in the gym, lift heavy weights. This way you focus on burning calories both during and after your workout. In order for your body to get the most out of it, it needs a varied and rich diet. Getting enough protein, especially after exercising, can help strengthen and maintain muscles and improve metabolism.
Greek yogurt – in order to improve and maintain muscles, you need to pay attention to diet not only after a workout, but also before it. A good choice is Greek yogurt, which you can mix with nuts or seeds. Pre-workout Greek yogurt will keep your energy levels throughout your workout. If you’re not a fan of nuts, chunks of dried fruit can be added for a dose of healthy sugar.
Tuna – If you need protein, try adding canned tuna to your meal. She is a good choice. Not only is it cheap and convenient, but it also contains around 16 grams of protein. If you’re watching your calories, grab fresh tuna and bake.
Brown Rice – Brown rice contains high fiber carbohydrates, which means that it gives you the energy your body needs to build muscle. Add it to a high protein main course like shrimp or grilled white meat.
Eggs – You already know that eggs are a top source of protein, not to mention that they help with recovery and muscle growth. Organic egg yolks contain more nutrients. Whisk eggs with vegetables and serve with a few slices of avocado, which are high in fiber and monounsaturated fat. Healthy fats help your body absorb nutrients from vegetables better, so your muscles get exactly what they need to be defined.
Chicken – When your body goes into a dormant state after a workout, it needs a nutrient. So eat chicken, a protein that contains carbohydrates, to help. Add some vegetables to this and you will have a perfectly balanced meal after your workout.
Pine Nuts or Pine Nuts – Pine nuts are filled with antioxidants. It’s a very high-calorie treat. Only 200 grams of pine nuts have 191 calories, but they are an excellent source of vitamins and minerals. They contain fatty acids that release large amounts of appetite-suppressing hormones. Due to the high content of unsaturated fatty acids, pine nuts help keep the heart and blood vessels healthy.
Sweet Potatoes – Sweet potatoes contain 65 percent of your daily need for vitamin C, which your body uses to grow and repair tissues. In addition, it does not cause your blood sugar to drop, but gives you a constant flow of energy to help you. The potato peel should be left as it is high in most of the vitamins A, beta-carotene, and potassium your body needs. Bake the potatoes in the oven with a little olive oil and sea salt.
Avocado – This food is high in omega-3 fatty acids. Replace it with mayonnaise when making sandwiches and use it with proteins like chicken or turkey.
Black Beans – Beans are full of beneficial fiber, but this is especially important when it comes to muscle definition. Add black beans to salads, soups, or stews.
Quinoa – A high fiber food that is also a complete protein, meaning it has all of the nine essential amino acids your body needs.