Getting enough protein is vital when trying to build a strong, muscular physique. Consume about 0.5-1 gram of protein per pound that you weigh daily.
Great sources include poultry, eggs, Greek yogurt, cottage cheese, protein powders, beans and lentils.
Don't neglect healthy fats - they support natural hormone production needed for optimal muscle growth.
Nuts, seeds, olive oil, avocados and fatty fish like salmon contain anti-inflammatory omega-3s.
Focus on nutrient-dense, high fiber carbs like fruits, starchy vegetables, oats, brown rice and 100% whole grain breads and cereals.
Limit added sugars. Properly fueling activity supports muscle building.
Muscle performance can rapidly decline with even mild fluid losses. Dehydration stresses all systems of the body.
Properly timing food and fluid intake amplifies your results. Have a balanced meal containing carbs, protein and fat 1-2 hours pre-workout.