Muscle growth requires ... her athletes to divide their food into four equally sized meals and choose three out of these four options: fruit or vegetable, grains, healthy fats, and calcium-rich ...

Vitamin B12 is important for the health of your blood cells and nerves. This may help you perform the exercise you need to gain muscle. While any good diet should focus on whole foods, dietary ...

and maintain their general health. To optimally build lean muscle mass, it is also essential to create a calorie surplus by consuming more calories than a person burns. The following are foods ...

The best way to ensure you’re eating food that properly fuels your workouts and supplements your health? Seek out the healthiest recipes you can cook at home. Here are a wide variety of some of ...

To optimize workouts and muscle protein synthesis, opt for whole foods such as fiber-rich carbohydrates, protein sources like beans and fish, low-fat dairy, and healthy fats like avocado ...

Remember that boosting muscle mass takes time and that diet is only one piece of the puzzle. Combining a balanced diet of high-protein foods with healthy exercise and rest will speed up your ...

You don't have to be a meat-eater to gain muscle ... food sources. Then, aim to get .5-.7g of protein per pound of bodyweight daily, suggests Bonci, divided evenly among meals. For a 150-lb man ...

Layman, Ph.D., professor emeritus in the Department of Food Science & Human Nutrition ... most-loved macro to meet the needs of a muscular 170-pound man.* ...

Plus, one research review notes that restoring the health of the gut microbiome may aid muscle recovery after exercise, and ...

adds protein and healthy fats to create a well-balanced post-workout snack. Wahi concluded, "Incorporating these muscle recovery foods into your post-workout routine can help you reach your ...

Over the years, I've learned which foods accelerate ... help any man build the body he wants. I've received tons of questions through MensHealth.com since I started writing the “Muscle Chow ...