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Nutrition Overview

Protein

This should always be high in any situation and especially when you’re looking to gain muscle, so aim for 1-1.5g per lb of bodyweight daily.

Foods:

✓ Look to eat quality sources such as, chicken, fish, steak, eggs and whey protein.

Carbohydrates

Carbs depend largely on your body type and how easily you can gain fat/weight. If you struggle to gain weight you may need to eat more but for the individual who gains fat easily you might need to restrict them to around your workout.

Foods:

Again, stick to sources that digest easily and are nutritious e.g rice, potatoes, oats, fruit.

Fats

Fats are essential and often neglected. They help keep body fat lower, improve brain function and help create the all-important muscle building hormone testosterone. But they are calorific so aim for 0.3-0.5g per lb of bodyweight depending on your caloric requirements.

Foods:

Look for essential “healthy” fats, those loaded with omega-3 such as fish oil, salmon, free range eggs, almonds and avocados.

Sample of Daily Intake

Breakfast (Meal 1)

1 & 1/2 cups of oats

1 cup of egg whites

2 whole eggs

1tslp of peanut butter

Mid-Morning (Meal 2)

1 Cup of Low Fat Cottage cheese

Handful of berries (strawberries, raspberries or blueberries)

Lunch (Meal 3)

2 slices of bread

150 – 200g of Turkey breast

Baby leaf spinach

1 tomato sliced

Low fat Mayonnaise

150g of Sweet potato cooked

Midday (Meal 4)

Pre-workout

1 banana

1 scoop of MYPRE

1 scoop of BCAA 4:1:1

Post-Workout

25g of Impact Whey Protein

50g of Dextrose

Dinner (Meal 5)

200g of lean meat (chicken, turkey, fish)

250 – 300g of Carbohydrates

300g of Vegetables

Late Night Snack (Meal 6)

200g of Low Fat Greek Yoghurt

1 – 2 tbsp of peanut butter

10 Almonds

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