Food
The most important aspect of food in relation to gaining lean muscle is in the timing of food intake. That comes in two parts. Firstly, to have enough energy for your workout, you would want to eat at least 1.5 hours before that workout. No sooner. Digestion is the most energy consuming thing our bodies do. If we eat just before getting to the gym or starting our workout at home, our body is busy digesting. In order to get energy from the food we eat, it must first be digested. This takes at least 1.5 hours. Carbs are the primary source of energy. I suggest rice and vegetables, or some other grain. Secondly, during exercise, our body uses the glycogen stored in our muscles for energy. Once we finish our workout, that glycogen must be immediately replaced within a short 20 minutes or our bodies go in a catabolic state. Before leaving the locker room after a workout, it is important to consume some sort of carbohydrate. I suggest fruit. I personally eat two oranges and a banana. This is easily digested as I have an empty stomach (following the rules of proper fruit consumption ) This assures I am Anabolic until I can get home and cook my next meal. The easiest way to assure both proper energy before your workout and to replenish that glycogen afterwards is to consume a whole food nutrition supplement both before and after a workout. The Nourishing formula that I use is pre-digested, easily assimilated, and easy to carry in your gym bag! (for more information, contact me) Most people are not aware of this aspect of the 20 minute window. If you don't eat within those 20 minutes, your body breaks down other muscle to use to replace that that was used. Not very good if you want to build muscle. If you try this, you will be immediately rewarded with results.