The primary purpose of food is to fuel your body. It is a basic human need. The quality, amount and timing of what we eat affect all body processes. There are other factors that affect muscular development. Exercise plays a big role in how our muscles develop. Exercise stimulates muscle growth. What and when we eat directly affects the quality of muscles we develop. Fitness experts agree. What you ingest before, during and after exercise influence muscle growth.

One or two hours before a workout, snack on high carbohydrate food. This will give you the physical and mental energy needed for exercise. It also delays fatigue. Studies show that people who ate high carbohydrate snacks before an activity have longer staying power. Adding a small amount of protein also helps. Choose fruits or whole grains. Half a turkey sandwich on whole wheat bread will do. Just skip the dressing. Avoid having a big meal before a workout. The body will focus on the digestion process. This is the reason why you get sleepy after a big meal.

Some people may opt to eat a banana or an energy bar during workouts. That’s fine. Just don’t eat too much. Energy drinks are popular gym beverages. Exercise does not require electrolyte replacement. Plain water will do. But the carbohydrates in energy drinks help replenish glycogen stores. You don’t have to finish the whole bottle, though. Food during workout is optional. Water, on the other hand, is not. You lose up to two liters of water for a one hour workout. This has to be replaced during or after the workout.

Within 30 minutes of working out, eat carbohydrates and protein. Your glycogen stores at this time are sorely depleted. Carbohydrates will replenish it and make your next workout more effective. It will also maintain metabolic activity. High sugar foods can actually benefit you. Studies show that low fat chocolate milk post workout can improve one’s performance on the next workout. 30% of your meal should come from protein. This will facilitate muscle repair and development. It will also hasten post workout recovery.

According to studies, muscles peak at age 25 and declines in your late 30’s. Therefore, the more muscles you develop, the better your chances of staying fit for life. Research shows that weight training for 8 weeks can replace 5 years’ worth of lost muscles. Exercise and the right foods can tip the odds in your favor.