Eat For Growth

Double Your Protein

It takes a lot of chicken to ensure you're fueling your muscle repair this week, so make it your best friend.

These yoghurt marinades will ensure you don't get food fatigue. Plus each 100ml serving of plain Greek yoghurt packs and extra 5g of protein, and saves calories compared with mayo.

Shake It Up

Struggling to take on the calories? Sink this 60min after the gym.

- 1scoop low-chemical protein powder;
- 2tbsp natural almond butter;
- 400ml whole milk;
- small handful spinach;
- 5 ice cubes.

Place all ingredients in a blender and blitz until smooth. If you're pressed for time in the morning, you can prepare this one the night before.

Hey Fatty

Fats are vital for muscle growth this week.

AVOCADOS: High in calories, but low in anything unhealthy, this will help you gain size without adding body fat. Eat with every lunchtime meal.
NUTS: You've heard it before, but nuts are one of the best pound-for pound muscle-building foods out there. Eat in place of dessert or 60min before a workout.
COCONUT OIL: About 64% of coconut oil is medium-chain triglycerides: fatty acids which give your muscles energy. Use it on salads as a dressing.