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If you are aiming for muscle growth and you spend a lot of time at them gym every week, your body will need an increased amount of protein or it won't be able to renew the cells in the muscles. Muscles contains 15% protein and the rest is mainly water.
An easy way is to simply add a few protein shakes to your normal diet each day. In this way, you will still have the benefits from a varied diet, while giving your muscles that extra boost of protein. There are many different brands of protein powder on the markets, many of them with added vitamins and minerals that are essential for an expanding body.
It's also a better idea to eat smaller meals often, preferably 5-6 times a day, than to have only a few big meals. In this way your body get's a steady intake of energy and it will be able to use it in the most efficient way.
How the body uses the energy stored in the food varies over the daily cycle. In the morning you want to eat more slow carbohydrates to give the body the energy it needs to be active and maintain it's daily duties.
It's a good idea to have some extra carbohydrates close to your work-out session for extra energy. Carbohydrates are more or less like the fuel for the body. They keep it going and for the first part of the day when your body is more focused on activity, you should have a steady intake of carbohydrates.
It's in the night that the muscles are growing the most, while you are resting. Because of this, make it a habit to have your largest intake of protein in the evenings. Protin in combination with a bit of fat is what helps the muscles to grow quickly. Make sure you don't eat too closely before you're going to sleep or your food won't digest properly. Have at least one hour in between your last meal and bedtime.
If you have some knowledge on how the body works it gets easier to reach your goals of a muscular and fit body. Listen to your body, give it the nutrition it takes to gain muscles and you will be delighted when you see the results.