Get your gym nutrition right to build muscle, boost definition and shed fat

However hard you hit the gym - the saying goes that your results are 50% hard work, and 50% good nutrition. Follow our simple nutrition tips to rapidly build muscle, shed fat and boost lean muscle definition. Power-up your nutrition plan for success with our expert nutrition help...

Nutrition Tips for Rapid Muscle Growth

Working out with heavy weights 3-4 times a week is essential to simulate muscle growth, but nutrition is the key to making sure your body responds with real growth.

1. Growth nutrition and calories

Building muscle tissue takes serious energy - without sufficient high quality calories your workouts will deliver zero growth. The average weight trainer needs around 15-20 calories per kg of body mass to pack on muscle quickly. Naturally, that's a lot of food and nutrition and can be a real task day after day. However, adding 1-2 servings of a high quality weight gain shake or bar like Progain, Progain Flapjack or Progain Extreme is a convenient way to add 400-800 calories to your meal plan instantly.

2. Workout nutrition info

Optimal workout nutrition (a serving of fast acting carbohydrates and whey protein) before and after workouts is a proven way to boost muscle growth. Drinks and bars like Maximuscle Cyclone shake and Cyclone bar are nutrition products which have been scientifically formulated using nutritional research, to maximise the growth response to weight training, when combined with a nutritious diet.

3. Creatine nutrition

Creatine is one of the world's best muscle growth nutrients and is proven to support muscle-building workouts. Unlike some nutrients, creatine has been extensively proven by hundreds of real research studies with weight trainers and athletes. See Creatamax Extreme.

Sports nutrition supplements should be added to a nutrient rich meal plan for optimal muscle growth.

High Protein nutrition facts for gym users and sports players

While all-round nutrition is essential for all gym trainers and sports players, getting your protein is 100% the most important nutrient for lean muscle growth and muscle recovery after intense workouts, games and training sessions. Leading sports scientists have reported that maximum muscle growth requires a protein intake of up to 2g per kg of body mass, every day.

The benefits of high protein nutrition:

• Preserve muscle tissue when dieting/getting 'ripped' for the cover-model look.
• Maximise lean muscle recovery and growth.
• Keep your immune system strong when training hard.

With the increased need for protein, it's no surprise that high protein nutrition shakes and bars are extremely popular among gym trainers and sports players. Many high protein nutrition supplements are backed by real research, such as Maximuscle's Promax and Promax Extreme protein shakes. The key benefit of whey protein shakes is the nutrient's rapid digestion speed, which is proven to boost protein synthesis and stimulate lean muscle growth.

As well as being supported by science, protein shakes are also excellent if you lead a busy lifestyle, don't like constantly preparing nutritious foods or are fed up with the bloated feeling. Ready to go shakes like Maxi-Milk or snacks like Promax Meal bars can be thrown in your bag for instant protein nutrition whenever you need it every 2-3 hours. Eating protein regularly boosts protein synthesis, which is essential for lean muscle recovery and growth support.

Fat loss Nutrition information

Shedding fat effectively and sculpting a lean physique takes intense workouts and real commitment - but it's also extremely important to hit the bullseye with your nutrition plan. Check out our nutrition info for shedding the fat:

1. Cut you nutrition and calories moderately (by 250-500 per day) to create a calorie deficit.
2. Eat low GI carbohydrates which are less likely to be stored as body fat.
3. Boost protein intake to around 2g per kg of body mass, per day to aid metabolism and support muscle definition.
4. Eat healthy fats, especially fish oil which is proven to help shift body fat when combined with exercise.
5. Eat 5-6 small balanced meals per day.
6. Stay hydrated and drink green tea which is proven to boost metabolism.

One of the main problems is consistently meeting all the nutritional tips above, 5-6 times a day!

For people with busy lifestyles (most of us) it's almost impossible without military discipline. Nutrition shakes and bars are a huge help. For example, if you can prepare three healthy meals a day then just two nutrition shakes like Promax Diet or Promax Diet bars instantly takes care of the your other meals and snacks. High quality nutrition shakes are balanced with high protein nutrition, low GI carbs, and metabolism supporting fats - as well as containing proven weight loss nutrients like green tea, CLA and caffeine.

Once you diet is 'dialled-in', consider boosting results with research proven weight loss supplements such as Thermobol, Maxi-EFA and CLA-1000 from Maximuscle, which are formulated by real sports nutritionists. Health, nutrition and diet supplements aren't 100% essential, but they are supported by studies to aid weight loss. However, the biggest key is to get your nutrition and food intake spot on day after day and exercise hard over several weeks and months.

So if you're looking for nutritional supplements that are formulated using real research, then Maximuscle offers products are a very trustworthy option and come with a unique money-back guarantee. Maximuscle is the UK's number 1 sports and lifestyle nutrition brand.

Maximuscle provides you with all the products and tools you need to reach your personal goals fast. Follow the simple gym nutrition guide for muscle growth, lean definition and fat loss, and remember that while supplements are great, they are called 'food supplements' for a good reason, they can never replace a balanced diet. However, if you get your nutrition right for building muscle, getting defined or losing weight, good quality supplements will give you faster and more noticeable results.