Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth.They fuel your body, digest slowly and will be utilized for energy. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices. Keep your carbohydrate intake around 150 to 250 grams daily.Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great options. Shoot for 25-30 grams of protein (6-8 oz) at eat meal. 1 вЂ“ 1.5 grams of protein per pound of bodyweight.Your macronutrient intake (protein, carbs and fats) should look something like this: Aim for five to six meals daily to stay energetic and avoid that вЂњhitting the wallвЂќ feeling by mid afternoon. This will help with muscle synthesis and fat burning.

ItвЂ™s important that you eat approximately every 3 to 4 hours to keep your metabolism evenly fueled throughout the day. But, if youвЂ™re not fueling your body correctly, your progress will be slow at best. Strength training is one of the single best things you can do for energy and longevity. If youвЂ™re new to strength training and building lean muscle mass, one of the most important tools youвЂ™ll need to add muscle without fat is following a proper eating regime.

Beginners diet plan