What foods do I need to eat to build muscle mass?

You’ll need to consume a healthy diet based around lean proteins, complex carbohydrates, fruit, vegetables and plenty of water. Many people make the mistake of eating too much protein and not enough carbohydrate. Aim to eat a maximum of 2 grams of protein per kilo of bodyweight; the rest of your diet should contain healthy carbohydrates and fats. The two most important times for eating protein are first thing in the morning and within an hour of weight training. Putting on muscle involves some work. You’ll need to dial in your calorie intake, provide your body with the right amount of protein and commit to a regular workout regime. When it comes to muscle building, progression must be gradual and long-term consistency is the key. Your diet will dictate your results, which is why I recommend using a sports nutritionist at the onset, the program you follow needs to be based on your individual starting point and goals.

If you’re just starting out, I recommend lifting weights three times a week. Get a trainer to teach you the correct technique from the start. Based on sound nutrition and a vigorous weight-training regime, the maximum amount of muscle you can gain in a month is one kilo. So my advice, go slow and get a nutritionist to map help out your food intake. Why? Because If you’re not eating the right diet you run the risk of wasting your workout, plus you want to ensure the weight you are putting on is muscle not fat.