BODY BUILDING
OVERALL RATING
EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. Thatâs 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include: ⢠Red meat. Beef, pork, lamb, etc. ⢠Poultry. Chicken, turkey, duck, etc. ⢠Fish. Tuna, salmon, sardines, mackerel, etc. ⢠Eggs. Donât believe the cholesterol myths. Eat the yolk. ⢠Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc. ⢠Whey. Not necessary but great for easy post workout shakes. ⢠Try vegan options too, such as lentils, tofu, seeds and nuts. . EAT FRUIT AND VEGETABLES WITH EACH MEAL Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.