Want to build muscle and recover from your lifts faster than ever? Nutrition is the answer. Consuming enough of the right kinds of protein and other nutrients, at the right times, can supercharge your workouts and help you build lean muscle faster than ever. Start by following these rules:

  • Make protein a part of every meal. Most experts recommend getting 1g of protein per day for every pound of body weight. Focus on high-quality sources of protein, like whey.
  • Don’t ignore amino acids, like L-glutamine and L-arginine. These 2 important acids help speed muscle recovery and boost muscle growth.
  • Eat more at breakfast and after training, when your body is looking for nutrients. Obviously, it’s important to fuel yourself throughout the day, but immediately after you finish a workout is when your muscles are most hungry for protein to build and repair themselves.
  • Aim for 6 small meals per day. This keeps you from getting hungry and potentially starving your muscles from the fuel they need to get your through your next workout.

Look for complex carbohydrates, and avoid simple carbohydrates. Complex carbohydrates are those found in whole grains, oats and brown rice. Avoid the simple carbohydrate sugars in sports drinks; they will give you a temporary boost, but drop off quickly, and can be more easily turned into fat.

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