Building abs and sculpting muscles starts long before you ever hit the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with lifting weights. The right formula will fuel workouts, repair muscle tissue, and help you sculpt your physique.
Nutrition Game Plan
- Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.
- Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium. Sports nutritionists Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.
- Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which, Rosenbloom says, is thought to be a trigger for muscle growth.
- Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.
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article courtesy of WebMD.com
