Eat more, smaller meals
Instead of eating few large meals throughout the day, try to eat 5 or 6 small meals at regular intervals throughout the day. This way, you’ll provide your body with a consistent supply of energy and amino acids to build and repair your muscles.
To encourage the development of muscles by increasing the production of anabolic hormones, have a protein shake containing some carbs about 45 minutes after weight training.
Another healthy snack for after your workout routine is protein fruit smoothies that are made with wholesome ingredients like banana, low-fat milk, berries, chia seeds, LSA, yogurt, and protein powder.
Consume more protein
Proteins provide the body with amino acids that are essential for building and repairing your muscles. Build a habit of having some protein with each of your meals and snacks. This will help boost the levels of amino acids and optimize your muscle growth.
Healthy, protein-rich snacks like quinoa, yogurt, nuts and seeds, protein bars and balls, hummus with wholegrain crackers, and muesli are all excellent choices to help you bulk up.
