A beginner in his teens up through his 30s can expect to put on two to four pounds of lean muscle per month for the first two or three months of his training An intermediate (several months’ to a few ...

Building abs and sculpting muscles starts long before you ever hit the gym. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with ...

Eating 1.6-3.1 grams of protein per kilogram of body weight is effective for building muscle. You can eat complex carbohydrates for energy and to replenish muscle glycogen. Adding healthy fats to your ...

If you’re trying to build muscle, you are likely hitting it hard in the gym to achieve your desired gains. However, as a ...

Eating right means you'll see those gains in the gym. That's where food comes in. A smart, balanced diet-especially one packed with high-quality protein, can make a major difference in your results.

That satisfying feeling after completing a challenging workout might lead you straight to your water bottle – and rightfully so. Hydration remains essential for recovery. However, water alone cannot ...

Combined with strength training, foods like Greek yogurt can help build muscle, a nutritionist said. Muscle-building diets should include meals rich in protein and calories, like salmon, she added.

Eat electrolyte-rich foods like bananas and avocados to help muscles contract and relax. Stay hydrated before, during and after workouts to keep muscles healthy and cramp-free. Stretch often and avoid ...

Muscle growth takes time, persistence, and a long-term commitment to the process. But it’s possible for most people with proper training programs and protein consumption. Muscle building is often a ...

Beans contains iron and zinc important for muscle growth[Credit: cozycook] Beans are a staple in Nigerian cuisine and are packed with protein, making them a great food for building muscle. They also ...