Here’s what you need to eat to build mus­cle and sculpt your body

If this spike and drop con­tin­ues over a pe­riod of time, it can lead to di­a­betes. Limit fatty foods such as cheese and sausages as they re­quire a longer du­ra­tion to di­gest, mak­ing the body lethar­gic. “Also avoid gas-form­ing, high-bulk fi­bre to pre­vent gas pains dur­ing the work­out,” says Nyanumba. “En­sure that you check your en­tire fi­bre con­sump­tion through­out the day as fi­bre, though great for di­ges­tion, can af­fect the ab­sorp­tion of cer­tain nu­tri­ents such as iron and zinc.”

Pro­tein pow­ders and bot­tled pro­tein shakes are all the rage with mus­cle builders which Nyanumba clas­si­fies as di­etary sup­ple­ments be­cause they don't of­fer the same nu­tri­tion that whole foods can. “Ac­cord­ing to re­searchers, whole foods con­tain di­etary fi­bre and other dis­ease-pre­vent­ing pro­tec­tive sub­stances, like an­tiox­i­dants and phy­tonu­tri­ents, that aren't ac­ces­si­ble in pro­cessed di­etary sup­ple­ments,” says Nyanumba. Go nat­u­ral, as pro­cess­ing food dis­rupts its molec­u­lar struc­ture re­duc­ing the num­ber of nu­tri­ents ab­sorbed by the body. Nyanumba's last word of ad­vice is to limit both pre- and post-work­out meals to no more than 300 to 400kcal at each sit­ting, “Fo­cus on get­ting most of you calo­ries from com­plex car­bo­hy­drates in ad­di­tion to pro­teins, fruits and green leafy vegetables.”

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