13 Surefire Muscle-Building Nutrition Tips!

You know that protein builds muscle. Duh. You know that you want to avoid fast-burning carbs if your aim is to stay lean, and you know that you should be drinking lots of water a day—a gallon or more if you're active. If you're reading this odds are good you have more than a passing interest in such matters, so we'll dispense with the basics.

The following compilation of sound nutritional tips is for those who already know the difference between carbs, fat and protein and who are looking for a dietary edge that will help them to maximize their muscle gains. That, we're guessing, is you.

1. EAT BOTH FATTY AND LOW-FAT FISH
Fish is an excellent source of protein that should be consumed regularly by bodybuilders. Varying in fat content, some types of fish are high in healthy fats while others are low in fat altogether. Unlike other tissue proteins, though, fatty fish provide a host of benefits to bodybuilders.

Salmon and sardines, for example, are excellent sources of omega-3 fatty acids, which support the immune system and assist with muscle recovery and growth, in addition to many other benefits. Fish that are lower in fat, such as tuna, also make an excellent source of protein. All bodybuilders, regardless of their phase of diet or training goals, should strive to take in eight ounces of fatty fish at least twice a week.

2. EAT YOUR VEGGIES!
Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Bodybuilders should strive to take in five or six servings every day.

To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrien

ts that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.

3. TAKE GLUTAMINE
Known for its immunity-enhancing properties, glutamine is not only one of the most prevalent aminos in the body, but also one of the most important for bodybuilders. If you're overly stressed from dieting or training, supplementing with glutamine allows your body to maintain its storage supply of glutamine in muscle tissue, enhancing overall muscular growth and recovery. Take 10-40 g of glutamine a day.

4. MIX YOUR ANTIOXIDANTS
Take a mix of antioxidants; a good cocktail has an anticatabolic effect by quenching free radicals formed during and after intense exercise. In your antioxidant regimen include 400-800 international units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200 micrograms of selenium (from selenium yeast). Get the rest from five or six servings of fruits and vegetables per day.

5. USE THERMOGENICS INTELLIGENTLY
Use thermogenic supplements sparingly and intelligently to reduce bodyfat. Supplements containing ephedra or mahuang, combined with caffeine, can help curb appetite, boost metabolism, enhance workouts and preserve muscle mass during a cutting phase. The side effects are irksome for some trainers, but they usually can be avoided by starting with a low dose in the morning only and working up to the recommended dose of 20-25 mg ephedrine and 200 mg caffeine three times per day over two or three weeks.

Do not exceed the recommended dose. Do this consistently for at least three months to achieve significant, fat loss. Check with your doctor before taking thermogenics if you suffer from depression or other psychiatric conditions.

6. ADD ARGININE
Try adding arginine to your supplement mix. Arginine, a conditionally essential amino acid, seems promising in the muscle-building department, although not by aiding growth-hormone release, as previously believed. Studies suggest it speeds wound healing, which isn't too far removed from what happens in the body after a workout.

Arginine also improves blood flow and enhances the growth of muscles lengthwise (new contractile units are built onto muscle at a faster rate when arginine is given to developing rats). Arginine may also enhance immune function in athletes, especially when combined with glutamine.