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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

  1. Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.
  2. 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.
  3. 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.
  4. 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

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