The secret to retain or even gain more muscle mass and strength with less training lies in your nutrition and you can achieve that body muscles you wan, it all depends on you.

Most people train so hard without pay attention to their nutrition. So the time and effort they spend on training is wasted.

According to a fitness coach, Wayne Griffins“Ignoring nutrition isn’t an option. Knowing how nutrition works will help you utilize it for your fitness and strength gains. This works for anyone and everyone, for general fitness maintenance or muscle mass gain.”

Lean Beef
This should be a staple of your diet if you want to gain muscle mass. Lean beef is loaded with all sorts of things conducive to muscle growth, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3oz serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

Full-Fat Cottage Cheese
Cottage cheese’s muscle-building powers come from two different components. Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures—also known as good bacteria—that will help you break down and absorb all the nutrients you need to get bigger and stronger.

Skinless Chicken
Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

Whey Protein
There is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods, and use whey protein as a boost.

Tuna and Other Fish
Fish are high in protein, low in fat, and rich in omega-3 fatty acids. The omega-3s are essential because they aid in fat loss and ensure the proper function of your body processes, such as your metabolism.

Oatmeal is an great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low-GI diet include:
Better micronutrient profile and more fiber
Increased satiety
Decreased hunger
Lower subsequent energy intake (second meal effect)
fat loss
In short, low-GI foods can enhance fat loss for those looking to lose weight, and provide a constant source of carbs for muscle preservation.

Whole Grains
Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

Fruits and Vegetables
Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid in proper digestion and nutrient uptake.

Healthy Fats
I know the thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones), which helps drive muscle growth and strength gains. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.

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