How can nutrition support muscle building and endurance?

Nutrition plays a pivotal role in supporting both muscle building and endurance. The combination of the right macronutrients (proteins, carbohydrates, and fats) and micronutrients can fuel workouts, enhance recovery, and promote overall athletic performance. Here's how nutrition can specifically support muscle building and endurance:

Nutrition for Muscle Building:

• Adequate Protein Intake:

  • Role: Protein is essential for muscle repair and growth.

  • Recommendation: Consume enough protein to meet your individual needs, typically around 1.6 to 2.2 grams of protein per kilogram of body weight for individuals aiming to build muscle.

• Balanced Meals:

  • Role: Provide a mix of macronutrients to support overall health and energy.

  • Recommendation: Include a combination of lean proteins, complex carbohydrates, and healthy fats in each meal.

• Pre- and Post-Exercise Nutrition:

  • Role: Support energy levels, optimize workouts, and enhance recovery.

  • Recommendation:

    • Pre-Exercise: Consume a balanced meal 1-4 hours before exercise and a smaller snack 30-60 minutes before.

    • Post-Exercise: Include a combination of carbohydrates and protein within 30-60 minutes after exercise to support muscle recovery.