5 Nutrition Secrets for Men to Build Muscle & Lose Fat

Eat a well-balanced diet.

It's important to eat protein, macronutrients, fats, and carbs. "Lean protein such as lean meats, poultry, fish, eggs, etc. is essential for muscle growth and repair

Eat a well-balanced diet.

45 minutes after exercises, eat. Dunn recommends 20–30 grams of protein and 40–80 grams of carbohydrates for these meals. Carbs help "protein sparing," which uses protein to create muscle instead of energy.

Keep up the right exercise routine.

planks, deadlifts, squats, pushups, and shoulder presses for endurance and strength. HIIT burns more calories than steady-state cardio. While preserving muscular mass!

Remember to hydrate.

Hydration helps muscle repair and protein synthesis after a hard workout. "Staying hydrated maintains performance during workouts to further increase calories burn, leading to an effective workout session

Remember to hydrate.

Dunn recommends four ounces of water for 15 minutes for a one-hour workout or less. If you're exercising for more than an hour, try sports drinks. Hydration helps reduce workout discomfort.

Be sure to sleep enough.

Post-workout muscle recovery also depends on rest and sleep. Strength and muscular development require it.

Be sure to sleep enough.

"Enough sleep helps metabolism and fat loss as lack of sleep promotes fat storage disrupting weight loss goals," Young adds. You can also reduce cortisol and workout intensely for muscle building and weight reduction."

Be flexible with your diet.

Every two to four weeks, assess your new routine's efficacy. Modify as needed! Dunn suggests making tiny changes if your program isn't working due to dietary choices, a busy schedule, or lack of results.

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