Nutrition
sports

To gain muscle mass, the key is to consume an adequate combination of proteins, carbohydrates and healthy fats, as well as to maintain a controlled caloric surplus. Proteins are essential for muscle repair and growth, so you must include high-quality sources such as lean meat, fish, eggs, legumes and dairy products. Carbs are also important, as they provide the energy needed for intense training. Incorporating complex carbohydrates such as oats, whole rice and sweet potatoes is ideal. In addition, healthy fats, such as avocados, nuts and olive oil, are key to the proper functioning of your body. In Vivea, we help you design a balanced and adapted diet to maximize muscle gain in a healthy way.

Supplements may be useful in certain cases, but they are not essential for all athletes. The key is a balanced diet, rich in natural nutrients that provide the energy and essential components your body needs. In Vivea, we guide you on when and how to integrate supplements, such as proteins or creatine, if necessary, and only in specific cases. Ideally, most of your nutrition comes from fresh and natural foods, which not only offer you nutrients more efficiently, but are also healthier in the long term. Our goal is to prioritize a complete diet that covers all your needs and that supplements complement, not replace, a well-balanced diet.

Post-training nutrition is crucial to accelerate recovery and reduce muscle fatigue. It is important to replace nutrients lost during exercise, especially carbohydrates and proteins. Carbs help to replenish the muscle glycogen, which is exhausted during exercise, while proteins promote muscle repair and synthesis of new fibers. In Vivea, we guide you on the best sources of post-training nutrients, such as protein smoothies with carbohydrates or balanced meals like chicken with whole rice and vegetables. Hydration is also essential, as water and electrolytes lost during exercise should be reinstated to avoid dehydration. In addition, the right rest is essential for your body to repair and strengthen your muscles.

Preparing for oppositions requires not only physical resistance, but also high concentration and constant energy. The diet plays an important role in both aspects. It is essential to ensure that your body has the nutrients necessary to maintain high energy levels throughout the day and improve performance in physical testing. In Vivea, we design a nutritional plan adapted to your training routine, with emphasis on complex carbohydrates for constant energy, proteins for muscle recovery and healthy fats for cognitive function. We also address the importance of vitamins and minerals, such as iron and magnesium, which are crucial for physical resistance and mental concentration. With a balanced and adapted diet, we help you keep you in shape and give up to the full throughout the preparation process.

A good pre-training meal is key to having energy during physical activity. The ideal is to consume a combination of carbohydrates and proteins about 1-2 hours before exercise. Carbs provide the fast energy your body needs, while proteins help prevent muscle wear. It is also important to drink enough water before training to avoid dehydration.

If you train several times a week, your caloric intake must be adapted to the intensity and frequency of your training. As your physical activities increase, it is necessary to increase calories in a controlled way to maintain your performance and promote muscle recovery. In Vivea, we help you adjust your diet according to your needs, incorporating more carbohydrates for energy and proteins for muscle repair. Depending on your objectives, such as improving performance or gaining muscle mass, we adjust the amounts and distribution of the macroutrients. We also make sure that your diet is balanced, including micronutrients essential to maintain a good health. Good nutrition will help you feel more energy and achieve an efficient recovery between training.