Bodies by FitKat

🔥Best Foods for GAINING MUSCLE! 🦾
Optimal muscle growth requires a combination of…
🔥Resistance Training and a
🔥High-Protein Diet with
🔥Complex Carbohydrates for energy and healthy fats for hormone regulation.

😃👉 Incorporate these top foods into your meal plan for the best results:
✅ 1. High-Quality Proteins
~ Chicken Breast
~ Eggs
~ Salmon
~ Greek Yogurt
~ Tofu
~ Edamame

✅ 2. Complex Carbohydrates
~ Oatmeal
~ Quinoa
~ Sweet Potatoes
~ Brown Rice

✅ 3. Fats & Micronutrients
~ Avocado
~ Olive Oil
~ Almonds
~ Nut Butter

✅ 4. Supplements~ for Convenience…

🦾 Whey Protein Powder: Useful for rapidly digesting amino acids immediately before or after a workout.
🦾 BCAA (branched chain amino acids) taken to support muscle growth, decrease muscle soreness, and reduce exercise fatigue.
🦾 Creatine helps build muscle by supplying rapid energy to your cells during heavy lifting and flooding muscles with water to trigger protein synthesis. It acts as a primary fuel source, allowing you to lift heavier, complete more reps, and recover faster.

🔥To GAIN MUSCLE Effectively~
aim to eat 0.7 to 1.0 grams of protein per pound of your body weight daily (about 1.6 to 2.2 grams per kilogram).
🔥For example, if you weigh 150 lbs, that is a target of 105 to 150 grams of protein per day.

Follow for more…
🔥FSC🔥
www.FitKat.app

❓When/What to Eat to Reach my Fitness Goals?!

• To achieve your fitness goals, you should focus on eating balanced meals every 3 to 4 hours, prioritizing protein and complex carbohydrates around your workout window. 🔥🦾

🤷‍♀️ 🤷‍♂️ WHAT to Eat:
The 3 Pillars a Successful Fitness Nutrition Plan 🔥balances macronutrients to fuel movement and repair muscle tissue.

• Protein: Essential for muscle repair. Focus on lean sources like
🌟chicken breast, fish, tofu, eggs, and Greek yogurt.

• Carbohydrates: The primary energy source for your muscles. Opt for complex carbs like
🌟oatmeal, brown rice, sweet potatoes, and quinoa.

• Healthy Fats: Crucial for hormone production and joint health. Include
🌟 avocados, nuts, seeds, and olive oil in moderation.

🤷‍♂️🤷‍♀️ WHEN to Eat:
Fueling the Workout Window~
• Proper nutrient timing ensures you have enough energy to perform and the right building blocks to recover.

🔥1. Pre-Workout Fueling
• Eat a balanced meal 1 to 3 hours before training. If you are short on time, eat a small snack 30 to 60 minutes before your session.
• Full Meal Idea: 🌟Grilled chicken, sweet potato, and broccoli.
• Quick Snack Idea: A 🌟banana with a tablespoon of almond butter, or a slice of whole-wheat toast with honey.

🔥2. Post-Workout Recovery
• Consume a recovery meal or snack within
45 to 60 minutes after finishing your workout to kickstart muscle protein synthesis and replenish glycogen stores.
• Ideal Combo: 🌟A whey or plant-based protein shake blended with a banana, or a bowl of Greek yogurt topped with berries and a drizzle of honey.

🔥3. Daily Consistency
• Spread your total protein intake evenly across
3 to 5 meals throughout the day. This keeps your body in a positive nitrogen balance, which prevents muscle breakdown and manages hunger levels.

🔥 Pro Tip: Plate Method Hack ~
Build your plate with ½ veggies, ¼ protein,
¼ complex carbs, plus a thumb of healthy fats. Keeps it ✨simple, ✨balanced & ✨consistent.

👊🤩 Now go Crush Your Goals!!!

🔥 FSC 🔥
Follow for more ~
Check Us 👇 Out at -
www.FitKat.app

😃~ 20 minute Yoga for Flexibility.

🧘‍♀️Recommended Reps & Sets:
• Beginner: Hold each pose for 30-45 seconds → Do the full sequence 2 times.

• Intermediate: Hold each pose for 45-60 seconds → Do the full sequence 2-3 times.

• Advanced: Hold each pose for 60-90 seconds → Do the full sequence 3 times.

🧘‍♂️ Pro Tip 🧘
Breathe deeply in every pose and
move with your breath!

⁉️ Questions?
Text/Call Us: 719-723-5955

🔥 FSC 🔥
Follow for more ~
Check Us 👇 Out at -
www.FitKat.app