Six Muscle Building Nutrition Rules Every Guy Needs To Know | Men's Health Magazine Australia

6 Muscle Building Nutrition Rules Every Guy Needs To Know

1\ TIME YOUR REFUEL

Consume essential amino acids (found in protein and carbohydrates) after resistance training, and every hour for four hours thereafter. This will maximise new muscle growth.

STEPH RIDLEY, NUTRITIONAL THERAPIST

2\ EAT TWO GRAMS OF PROTEIN FOR EVERY KILO OF BODY WEIGHT

This is essential to build muscle and keep blood-sugar levels constant. So stock up on lean meats like turkey and chicken, as well as tuna and a few choice cuts of beef.

JAN SCHUMACHER, PHYSIOTHERAPIST

3\ BULK UP WITH YOGHURT

Pour it over fresh fruit for breakfast, or have a pot for dessert. Its high calcium has been proven to increase muscle growth.

THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION CONFERENCE

4\ COMPLEMENT WITH VEG

A high-protein diet is very acidic and could affect bone density. Counter this by eating vegetable proteins such as beans, lentils, raw nuts and seeds.

STEPH RIDLEY, NUTRITIONAL THERAPIST

5\ SUPPLEMENT YOUR DIET WITH NITRIC OXIDE

Found in beans, fish and soy, nitric oxide increases the size of the blood vessels in your muscles, so you can work harder.

UNIVERSITY OF EXETER

6\ FUEL BEFORE YOUR WORKOUT

Aim for 1g of carbohydrate to each half gram of protein an hour before your workout. This combination will give you extra energy to power your lift.

SUSAN M KLEINER, AUTHOR OF POWER EATING

By Mens Health Staff

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