Below is a factsheet that I have given out to the athletes that need to put on lean muscle mass. Now I am no nutritionalist but I think that the info on this sheet is up to date and valid. Its by no means exhaustive, if you want more info I would encourage you to check out Precision Nutrition by John Berardi (http://www.precisionnutrition.com/). In the meantime you might find some interesting onfo on the factsheet below.

Muscle Building Fact Sheet

•You need at least 2g of protein for 1kg bodyweight per day

Example: Bodyweight = 90kg, protein required = 180g

What is this in food terms???

Standard Chicken Breast = 35g protein

6 ounce Sirloin Steak= 30g protein

Standard turkey Breast= 38g protein

Skimmed Milk 1 200ml glass= 7g protein

Tuna, 1 Can= 24g protein

So 90kg individual needs 5-6 chicken breasts per day!!!

•Recommended Supplements

Whey Protein, Creatine Monohydrate, Glutamine, Meal Replacement powder, weight gain powder, beta alanine

•Timing of Supplements

Make sure you consume protein and carbohydrate around training sessions. 1 hour before the session and within 20 minutes following a session.

10 Habits of Healthy Eating (Berardi, 2006)

1. Feed every 2 or 3 hours

2. Eat lean protein with every meal

3. Eat vegetables with each feed

4. Eat vegetables and fruit at any meal and other carbs such as pasta and sugars after exercise

5. Eat healthy fats DAILY: 30% of the diet should come from fats. Avoid all transfats as they can increase the risk of CHD. Split the fats into thirds- saturated, polyunsaturated and monounsaturated. This gives a good balance .

6. Only drink calorie containing fizzy drinks (such as Lucozade) and other similar products during or immediately post exercise.

7. Eat whole foods instead of supplements

8. Plan to break the rules: Allow 10% of the meals to be cheat meals. 10% means 10%!

9. Plan ahead: This can be the main reason that people don't eat what they should