In my experience, and observation of athletes any food.
The number of calories is going to be the most important factor.
After that’s going to be the protein, obviously. You want to shoot for at least 30g per sitting, in order to completely spark muscle protein conflation. Non-animal grounded sources might want to be near to 40g or indeed 50g, as they’re frequently lower in essential amino acids. Aged folks will also want to be a bit higher- they respond to training nearly identically to youngish people, but have a cauterized anabolic response to food.
After that’s the carbs and fat, though the rate is far lower than utmost people suppose- your body is fairly ubiquitous when it comes to using either, in utmost cases. Whatever you give it, it ’ll use.
If you’re eating carbs( you presumably should) post drill is the stylish time to take them in. They ’ll be used veritably efficiently, as your glycogen reserves are slightly depleted, and you’re veritably sensitive to insulin.
I ’m a big addict of rice, indeed before moving to China. Hmmm, perhaps that’s why I moved then. Endless rice buffets.
Everyone responds slightly else to colorful carb sources. Oatmeal makes me fart and feel bloated and thirsty. polls make me sweat profusely but I’ve great pumps latterly. Bread noway seems to fill me up. Rice is super easy to digest but I can feel it spiking my blood sugar if I’ve too important on an empty stomach.
Fats are important as well, though post drill they’re lower of a focus.
They’re further for long term energy, as well as proper hormonal function and immersion of vitamins and minerals. I prefer to limit vegetable canvases , though sources like redundant abecedarian olive oil painting( evoo) are anti seditious enough that they’re respectable. Ditto for avocado.
Adipose fish is also a good call.
Sushi is principally the ultimate post drill, to be honest.
GAINZ!
It’s also worth noting that to a certain extent, you should hear you your body. However, I’ll be puckish than normal, and I might have odd jones , If I start squinting a lot. You know how pregnant women get jones for weird foods?
Their bodies KNOW what they need since you’re growing a muscle baby, your body will tell you what it needs.
That’s not to say that if your body says ” PIZZA! ”
that you should always hear to it, but it’s worth noting that you can to a certain extent trust your gut “ feeling ”.
Now that macronutrients are reckoned for, let’s move on to micronutrients.
You want to get in sodium. Long demonized, but veritably important essential to muscle growth, glycogen storehouse and performing well.
“ But Geoff, does not sodium make you retain water? ”
Your body is further than two- thirdswater.However, you’re dead, If you aren’t retaining water.
I recommend keeping sodium FAIRLY HIGH and fairly CONSTANT.
Yes, if you go from eating funk bone and broccoli to pizza, you’re going to notice some bloating and water retention, at first. But just always keeping swab fairly high means you wo n’t get that effect.
And this is not indeed for athletes if you’re working out in hot rainfall you could fluently bear 5 grams.
After that, you want to get in B vitamins. Whole grains are a good source, as are most flesh. Organ flesh are by far the stylish, so if you want to live, eat your liver.
( Not YOUR liver, but the liver on your plate yes, English can be vague occasionally!)
Magnesium is also a precedence.
You also want to get in Zinc. This is pivotal for testosterone product, which is presumably why oysters are an aphrodisiac.
Another are Chinese chives that are famed for their impact onperformance.of all kinds.
