By now, you’re familiar with most of the hard and fast rules of nutrition. You know that protein builds muscle and that you want to avoid fast-burning carbs if your goal is to stay lean. You’re already drinking lots of water a day—a gallon or more if you’re active. And if you’re reading this, odds are you probably have more than a passing interest in how to dial in your diet to take your muscle gains to the next level—so we’ll leave out the basics.

The following nutritional tips are for those who already know the difference between carbs, fat, and protein and who are looking for a dietary edge that will help them maximize their muscle-building potential. If you already have a solid foundation of healthy eating, these are the quick hacks to push your gains even further.