A healthy diet is key in maintaining your muscle size and fitness levels. There are 6 nutrient groups that must be consumed in order to stay healthy. These are proteins, fats, carbohydrates, minerals, vitamins and water. Protein must be consumed to build muscle. For significant growth, at least 1 gram of protein per 1 pound of bodyweight must be eaten per day.

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Also, you must eat regularly and not let your body starve. Instead of filling yourself up on 3 large meals a day, you should instead eat 6 small meals. Think of yourself as a race car, if you filled it with too much petrol, its performance would suffer. Whereas if it had just enough petrol until the next time it had to be refilled, then it would run more efficiently. As would your body if you ate 6 smaller meals.

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