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 WELCOME

MEALS
THAT MAKE
MUSCLE
As the saying goes, abs are made in the The lunch recipes include a selection of tasty, simple
kitchen, not just the gym. But, you want to build muscle, meals to choose from, so boring (and unhealthy) sandwiches
burn fat and keep in the best the shape of your life, it and crisps from the local shop will be a thing of the past!
doesn't mean you're stuck with mud-coloured smoothies Just the thought of the dinners alone is enough to keep
and chicken for dinner every day. your motivation going for the rest of the day. There's an array
With the right ingredients it's easy to prepare tasty, of delicious, filling and straightforward dishes from around
wholesome meals that are are based on sound nutritional the world that can be prepared with ease. The final section
principles. This makes each of the recipes enlosed - in your features drinks with a difference to keep you going between
personal nutritionist in booklet form - equally useful if you meals. And if you're wondering
want to build muscle mass, lose weight, or simply maintain whether dietary supplements have
a healthy lifestyle. Understanding these principles will help a part to play in your new healthy
you make smart, informed food choices. So, start by reading eating regime, we've ended this
our food basics and Q&A to get in the know. handy guide with an explanation on
Then it's straight into the recipes, starting with the most supplements to get the most out of
important meal of the day. Healthy breakfasts like the ones your training.
we've featured will fuel your morning and keep you feeling So, get stocked up, grab your
full, helping you avoid the temptation to pick at junk later on. apron and hit the kitchen!

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0KELSEVmedia
Kelly Orriss. Anne Meader book is an educational resource and is not intended as a substitute for
Ad Production Manager: Andy Welch - medical advice. Consult your healthcare professional before making any
01233 220245 extreme changes to your diet.

MEALS THAT MAKE MUSCLE I 3

 MEALS
�THAT MAKE
!MUSCLE I

CONTENTS
-�-��������-J�p-� - �-�� - ��Y.��-� -------------
Food basics
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5
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Breakfast 10
The recipes start here with a range of

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Lunch 18
Bagels, salads and wraps that contain

_ey�_�y-��-i-�_$_ y��- -�-�-�� -��-�!�-�-�� -�V.�_ ���� _____

Dinner 34
Protein-packed meals that will
complement your workouts and see you

-����- -�!��_i_ry_���-� -�-�-����-��! �-?- - - - - - - - - - - - - - - - - - - - -

Smoothies 58
These tasty drinks are full of vitamins and
nutrients to help you recover from exercise

_a��-���-��-�?-����------- . ------- . ------- - . ------- - . ------ -

4 I MEALS THAT MAKE MUSCLE

 -
FOOD RULES

Foo Basics
Healthy eating doesn't need to be a pricey mission.
Stich to
realfood
Follow a simple rule
of thumb: only eat
food that grows in
Just follow these guidelines to keep it simple...

T
the ground - or that
here's no point working hard in the gym if you undermine all your training once had a face! By
with poor dietary choices, but knowing what advice to follow can be tricky. doing this, you'll
Every other month new fad diets emerge and more scare stories hit the news, pretty much follow
with nutritionists and scientists contradicting each other on a regular basis. the rules by default.
So, to help you through the confusion, we've distilled the collective wisdom Or, think caveman.
of the world's leading nutrition experts into these easy-to-follow guidelines. When you're looking
Memorise them, take them shopping or stick them on the fridge - then tuck in! at something on the
shelf, ask yourself if it

Go free range and organic

If that crate of free-range,
organic eggs seems
frivolous, remember it's
not just better for the
animals. Organic and
free-range meat and fish
is better for you too.
For instance free-range
chickens have a varied
diet and much more
exercise to allow more
muscle development.
This increases their
levels of vitamins B,
would have existed in
some form 5,000 years
ago. If the answer's
A and K, zinc, amino Free range and organic no, you probably don't
acids, iron, selenium, isn't a luxury when need it nutrition-wise.
phosphorus and zinc. considered this way: it's You may find it easier
Farm-raised salmon can so nutritionally dissimilar to stick to outer aisles
contain up to eight times to cage-reared that it's of the supermarket,
as many carcinogens as basically different food. which is where the
their wild brethren, due In brief: Eat free-range fresh produce is
to cramped conditions dairy and poultry, grass- usually kept for ease
and poor feed. Meanwhile, fed beef and wild-caught of transportation.
grass-fed beef has higher salmon when you can. Stay away from the
levels of conjugated If you're eating out, interior, where most
linoleic acid and omega ask the kitchen where things are processed
3 fats than those fed on it's from - if they don't or packed with
grain and beef tallow. know, it's best avoided. preservatives. Avoid
things containing long
lists of preservatives
you can't spell, or
things you know will
spoil eventually, so that
you know they were
once from living things.
In brief: Eat food - not
products pretending
to be food.

MEALS THAT MAKE MUSCLE I 5

 MEALS
�THAT MAKE
!MUSCLE I
You'll know by now the
importance of eating
plenty of protein to build
muscle mass. Moreover,
there's no such thing as
too much veg, especially
types grown above
ground, i.e. most greens.
The Food Standards
Agency's 'Eatwell Plate',
suggests around a third
of your diet should come
from fruit and veg. It also
says another third should
be 'bread, rice, potatoes
and other starchy foods'.
6 I MEALS THAT MAKE MUSCLE
Varied vegetables are vital
But, this is not the source that you should and vegetables together,
way to a hard, lean body, eat - but in the form of but it's not as simple as
because the problem more nutritious carbs that. They are both good
with starchy carbs is that with slower sugar release. for you, but nutritionally,
they cause sudden and You can get this type they're radically different.
prolonged spikes in blood from pretty much every If you're getting your
sugar, which can provoke veggie apart from potato. five-a-day from fruit,
biochemical imbalances You'd have to eat half your blood sugar levels
that predispose you a kilo of asparagus to are going to be going
to weight gain, type ingest the same amount crazy thanks to the
2 diabetes and other of carbs as you get in a high fructose content.
nasty health problems. single wholemeal pitta In brief: Your plate
There's nothing in bread. If you want to get should be about half-full
starchy carbs that you lean and show off your of veg, with a max of two
can't get elsewhere. abs, keep that in mind. pieces of fruit a day. Vary
Carbs are a prime energy The FSA plate puts fruit veg as much as you can.
 FOOD RULES

Start the day right

� lose the booze
Skipping breakfast will choose low-carb
slow your metabolism and nutritionally Cutting alcohol intake the tiles will leave you
to a crawl, severely rounded food. We'd will have a huge impact feeling far less inclined
limiting fat-burning suggest full fat on your attempts to lose to train the next day.
potential. But, some Greek yoghurt with weight and build muscle. We're not saying you
breakfasts are better berries, or even a Consuming large shouldn't drink at all. A
than others. The Food healthy burrito (p14). quantities of alcohol number of studies have
Standards Agency's Alternatively, adds a huge amount found that red wine can
advice that 'cereals you could just of nutritionally empty have tangible health
are a quick and easy breakfast on last calories to your diet. benefits, thanks to its
way to start your night's leftovers. It's What's more, alcohol high polyphenol content
day' is outdated. one of the best and stimulates your appetite that protects you from
Eating a high-carb cheapest things you when you're at your cardiovascular disease.
breakfast will give can eat (assuming weakest from the But don't get carried away
you low blood sugar you're eating right dopamine wobble it - all the studies agreed
by mid-morning, in the first place). causes. Would you really that consuming more than
making you likely to In brief: Treat find a messy doner two glasses a day would
crave more high-carb breakfast like any kebab appealing if you negate its positive effects.
foods, which creates other meal: a blend of hadn't spent a few hours In brief: Try to cut
a vicious snacking protein, fats and fruit necking pints in the pub? alcohol - it's full of
circle. So, instead or veg. And there's no What's more, the sugary calories. If you
of starting your day harm eating leftover inevitable hangover do drink, stick to a glass
with toast or cereal, healthy curry (p56). that follows a night on or two of red wine.

Don't fear fat!

It's all too easy to
mentally connect
eating fat and getting
fat, so many people
automatically skip it. But,
that usually means eating
something nutritionally
poorer. For example
low-fat yoghurt that's full
of sugar and additives.
The government
historically cautioned
against fat because it's
more calorific per gram
than carbs or protein. But,
not all fats are the same.
Manufactured fats
include hydrogenated
and trans fats, used in
things like takeaways and
snacks. These fats lack
nutrients, increase toxins,
and can harm your heart.
For years, we were told
to avoid saturated fats,
found in animal products.
They were demonised
as causing unhealthy
levels of cholesterol, but terms it's grain, a recent
fortunately this thinking addition to our diets,
has changed.Several that's not so easily
major reviews in the processed by our bodies
past few years found no Naturally occurring fats
evidence to link saturated such as those in fish, red
fats and heart disease. meat, avocado and nuts,
After all, humans have are rich in omega oils and
always eaten animal fats, vitamin E, and help your
but in the last 50 years body absorb vitamin A.
certain food companies In brief: Avoid
thrived on low-fat foods hydrogenated, especially
that people thought were trans fats. Don't worry
healthier. In evolutionary much about the rest.

MEALS THAT MAKE MUSCLE I 7

 MEALS
�THAT MAKE
!MUSCLE I
No-nonsense answers to key nutrition questions
l've heard that
Q white meat is
healthier than red
meat. Is this true?
A Chicken and turkey
are leaner than beef
and lamb, and contain
fewer calories and less
saturated fat. However,
recent research suggests
that neither of these is as
harmful to your health as
previously thought. What's
more, red meat offers
a number of additional
health benefits, including
high levels of fatigue-
fighting iron, immunity-
boosting zinc, and the
powerful antioxidant
alpha-lipoic acid. Red
meat is also packed with
creatine and protein,
making it one of the best
foods for building muscle.
What's the difference
Q
between good
and bad cholesterol?
A Eating foods that are
high in hydrogenated
fats can raise your levels
of low-density lipoprotein
(LDL), known as 'bad'
cholesterol. This causes
8 I MEALS THAT MAKE MUSCLE
build-up on the walls
of your arteries to form
plaque, a thick, hard
deposit that narrows the
arteries and makes them
less flexible, eventually
leading to a stroke or a
heart attack. High-density
lipoprotein (HDL) or
'good' cholesterol is vital
because it removes excess
LDL from your artery walls
and carries it through to
your liver, ensuring that
the LDL levels in your
blood stream remain at a
healthy level. Eating foods
rich in omega 3 fatty acids,
such as eggs and oily fish,
and exercising regularly,
will help to raise your
levels of HDL cholesterol.
l've been told
Q that eating carbs
late at night will make
me flabby. Is this true?
A When you eat carbs
your body releases
insulin, a hormone that is
responsible for drawing
energy from food into
your muscle cells where
it is used to rebuild and
repair. Any excess energy
is stored as fat. That's
why it is important to
watch your carbohydrate
intake around the clock,
not just in the evening,
no matter what you've
been told. Eating too
many carbs - especially
the sugary type found in
snacks and junk food
can result in fat gain in
the short term and a host
of other serious health
problems in the long run.
Fruit juice is a healthy
Q
option, isn't it?
Can I drink as much as I
want to stay hydrated?
A Ideally you should
limit yourself to one
glass a day, or better still
none at all. Fruit juice
is packed with fructose,
which will cause your
insulin levels to rise and
your body to store fat. By
drinking fruit juice instead
of eating real fruit, you're
missing out on a host of
benefits, including the
filling fibre and variety
of nutrients found in
the flesh, skin and pith.
If you do drink it, eat
some healthy fats such as
yoghurt, avocado or seeds
with it, because most of
the vitamins in fruit juice
are fat-soluble, meaning
they cannot be absorbed
by the body without
fat. In terms of staying
hydrated, plenty of water
between meals is key.
ls there a time
Q
when it's beneficial
to eat white carbs?
A Eating processed
'white' carbs causes
particularly severe insulin
spikes. But there is a time
when this is desirable:
increasing insulin
secretion post-workout
has been shown to have a
powerful muscle-building
effect on the body. It
promotes the synthesis
of muscle protein,
decreasing muscle
breakdown, stimulating
glucose uptake for muscle
refuelling and improving
glycogen storage. So
consume high-GI liquid
carbs in the form of
dextrose after your
workout, combined with
a quickly-digested protein
such as whey isolate.
ls there any reason
Q to avoid including
dairy in my diet?
A Unless you are
lactose intolerant
 FOOD RULES

or have irritable bowel ingredients such as trans of fullness so you won't overweight. It's vital to
syndrome, there's no fats, but having one or two feel the need for seconds! stick to this amount to
reason why you shouldn't servings of high-quality Finally, staying hydrated ensure you lose mainly
eat dairy products. Cheese dairy a day is perfectly fine. means you can perform body fat, not muscle. This
and milk are packed with
whey and casein, which
are the two best sources
Q Why is it important
to drink lots of
better when exercising, so
you can get more out of
your sessions. Remember
will help you lose weight
because muscle is more
metabolically active than
of protein for muscle water and will it help that what we think of fat, so by retaining muscle

A
building and training me lose weight? as hunger pangs aren't mass your metabolic rate
support. They also contain Being well hydrated always a signal that you will be faster and you'll
key nutrients such as helps to regulate need food; they often just burn more calories at rest.
calcium and vitamin D - your appetite, which mean that you're thirsty. Following a very low-
and they're usually more
convenient than other
protein sources such as
makes you less likely to
reach for snacks. Also,
downing a glass of water
Q What's a safe
amount of weight
calorie diet often leads
to both fat and muscle
loss because the body

A
meat or fish. Many dairy before a main meal can to lose in a week? has to release energy
foods, such as processed control how much you It's safe to lose about from protein stores once
cheese and ice cream, subsequently eat because 1kg a week, although carbohydrate and fat
also contain unhealthy it promotes the feeling more is fine if you're very stores are exhausted.

MEALS THAT MAKE MUSCLE I 9

 MEALS
'THAT MAKE
iMUSCLE I

Nutritional value
538 calories
64gcarbs
19gprotein
_H_����-�Y. -���-�P............................. �-� 24gfat
_P�rt����- �i-�� -�-�-�����-................. ��
Breakfast burrito 14

Healthy fry-up
The fry-up is a great British
tradition, but it's not known
as the most balanced start to
the day- unless you go for our
healthy version. Use the recipe
across to whip up a nutritious
cooked breakfast with ease.
10 I MEALS THAT MAKE MUSCLE
 BREAKFAST

Health benefits

Eggs contain all the

amino acids needed for
muscle growth, and the
cholesterol in yolks helps
to produce testosterone.

Rye bread is high in fibre,

which will fill you up and
help prevent food cravings
for the rest of the morning.

Ingredients Tomalle
eggs Halve the tomato and
of avocado grill under medium
10 baked beans heat for 3-5 mins.
of rye bread
tomato (or heat up tinned Crack eggs into swirled
Avocado is packed with
plum tomatoes) simmering water and
heart-healthy unsaturated
poach for 3-4 mins fats that help regulate the
blood supply to the brain
• Heat beans until simmering. for improved focus.

Toast the rye bread, slice

the avocado, and plate up!
MEALS THAT MAKE MUSCLE I 11
 MEALS
'THAT MAKE
!MUSCLE I

Nutritional value
354 calories
45.Sgcarbs
15g protein
13gfat
 BREAKFAST

Porridge with berries Health benefits

Oats are one of the best sources of protein

from grains, which make them an excellent
breakfast choice if you're looking to pack on
muscle, especially if you eat them with other
high-protein foods such as nuts and yoghurt.
Porridge oats contain
wholegrain carbs, rich in B
Ingredients Tomalle vitamins, to build and repair
muscle and red blood cells.
oats, porridge packet Make the porridge
or rough rolled according to packet
Greek yoghurt instructions. If using
strawberries, rolled oats, mix sog
chopped with the cold milk
almonds well, then slowly heat
100 milk without boiling.

Serve with the yoghurt, Strawberries are high in

almonds and nuts on top. vitamin C, which increases
the production of immunity­
boosting white blood cells.

Other berries you could add

Greek yoghurt has twice the

protein of standard low-fat
Blueberries are rich Raspberries are Blackberries are yoghurt. Don't buy 'Greek­
in pterostilbene, high in filling fibre, a great source of style': it doesn't have the
a compound that along with calcium manganese, which same gut health benefits.
helps the body to and vitamin K, which helps to eliminate
break down fat both strengthen damaging free radicals
and cholesterol. your bones. from the body.

MEALS THAT MAKE MUSCLE I 13

 MEALS
'THAT MAKE
iMUSCLE I

Nutritional value
271 calories
25g carbs
19g protein
12g fat

14 I MEALS THAT MAKE MUSCLE

 BREAKFAST

Breal,fast burrito Health benefits

If you're fed up of the same breakfast every day,

add some Mexican flavour to your morning meal!
This tasty burrito is packed with muscle-building
protein, including low-fat, mineral-rich quark.

Ingredients Tomalle Milk is packed with protein,

and calcium, which helps
milk Whisk the egg, milk and your body to metabolise
egg cumin together, then fat more efficiently.
ground cumin pour the mixture into a
5 quark cheese non-stick pan and cook.
2 black beans
1 red pepper, diced When the egg mixture has
1 coriander, chopped almost cooked through,
1t salsa add the red pepper,
beans and quark cheese.

Fold the omelette

over and leave it to
cook through.
Serve with the
coriander and salsa.
Eggs contain all eight
amino acids, making them
a complete protein source
that delays hunger and
helps you to build muscle.

Black beans are a great

source offibre, which
keeps you feeling full by
boosting digestive enzymes
that suppress appetite.

MEALS THAT MAKE MUSCLE I 15

 MEALS
'THAT MAKE
iMUSCLE I

Nutritional value
61 o calories
83gcarbs
25gprotein
17gfat

16 I MEALS THAT MAKE MUSCLE

 BREAKFAST

Oat pancafles Health benefits

Think pancakes are a once-a-year treat,

smothered in sugar and lemon? With the
correct ingredients and preparation, there's no
reason you can't enjoy a stack of pancakes as
healthy breakfast to fuel your entire morning.

Ingredients Tomalle
Dark chocolate is loaded
with nutrients that boost
mood and suppress food
egg whites Blend the egg whites, cravings, such as tryptophan,
oats oats, baking powder serotonin and dopamine.
1/ baking powder and caster sugar.
3 caster sugar
cinnamon • Heat a little butter in a
1th Greek yoghurt pan and add a ladel of
1 honey the pancake mix above.
crushed hazelnuts Tip the mix around the
banana, sliced pan if you want a thinner,
dark chocolate crepe-style pancake
(ideally 80% cocoa)
Greek yoghurt is low-GI,
Cook until it slightly keeping blood sugar levels
bubbles, then flip and steady, maintaining energy
cook for a further 3 and reducing sugar cravings.
minutes. Repeat as
required for your stack.

Serve the pancakes

with the yoghurt, honey,
hazelnuts, banana and
a pinch of cinnamon.
Melt a little chocolate
on top to finish.
Hazelnuts contain muscle­
building protein and
healthy fats, helping to
stabilise blood glucose.

MEALS THAT MAKE MUSCLE I 17

 MEALS
�THAT MAKE
!MUSCLE I

E99ba9ef
White bagels provide high-GI
carbohydrate, which enters your
bloodstream fast. This drives
the protein from the egg this
vegetarian-friendly lunch into
your muscles, helping you get
more from your workout.

18 I MEALS THAT MAKE MUSCLE

 LUNCH

Ingredients Tomalle
1 white bagel • Halve and toast the bagel.
3tbsp low-fat mayonnaise
1tbsp Dijon mustard • Mix the mayonnaise
1 boiled egg, sliced with the mustard.
1 tomato, chopped
1tbsp watercress • Hard boil an egg for 5
A twist of black pepper mins then cut that and the
tomato into thin slices.

• Layer the mustard

mayo, egg, tomato and
watercress between the
two halves of the bagel.

MEALS THAT MAKE MUSCLE I 19

 MEALS
�THAT MAKE
!MUSCLE I
 LUNCH

Three bean salad

It's easy to undo all your hard work in the gym
by eating insulin-spiking foods that can lead to
weight gain. This tasty vegetarian salad is made
with low-GI ingredients that will help keep your
blood sugar stable and reduce hunger pangs
between meals.

Ingredients Tomalle
100g kidney beans • Heat the olive oil in
100g mung beans a small pan and fry
100g cannellini beans the onion and pepper
1tbsp olive oil on a medium heat
1 onion, chopped for 3 minutes.
1 red pepper, chopped
½ lemon, juiced, remove • Drain and rinse the beans,
pips but keep some flesh add to the pan and cook
1tsp parsley, chopped for another minute,
Handful baby spinach stirring occasionally.
leaves, roughly torn
Handful iceberg lettuce, • Remove the pan from
torn or chopped the heat and add the
1tbsp cheddar, grated lemon juice and parsley.
Pinch of black pepper Stir and leave to cool.

• Place the iceberg

and baby spinach in
a separate container
and toss together.

• Place the bean mixture

on top of this and finish
off with the black pepper
and grated cheese.

MEALS THAT MAKE MUSCLE I 21

 MEALS
�THAT MAKE
!MUSCLE I
 LUNCH

lemon crab salad

Crab meat is rich in muscle-building protein,
making it a perfect basis for a tasty lunchtime
salad. It also contains plenty of omega 3 fatty
acids, which can reduce hunger pangs and help
muscle growth.

Ingredients Tomalle
125g white crab meat • Mix the bag of salad
1 bag mixed salad leaves leaves with the onion,
½ a red onion, sliced olives, cucumber, sugar
A handful black olives snap peas, carrot and
¼ a cucumber, sliced olive (chopped and
A handful sugar de-stoned if needed).
snap peas
1 carrot, grated • Top with the crab meat
1tsp lemon juice and dress with lemon
1tsp olive oil juice and olive oil.

How to shell a crab

Step 1 Remove the tail Step 2 Let the juices Step 3 Use a spoon to
of the cooked crab drain before rinsing scoop the soft white
(the small triangle at out with water. Prise meat from inside the
the base of the shell). the shell apart by crab. To get meat from
Pulling it back and inserting both thumbs the legs, tear them off
snapping it off will into the hole and and crush them open
expose a small hole. removing the top part. with a spoon or pestle.

MEALS THAT MAKE MUSCLE I 23

 MEALS
�THAT MAKE
!MUSCLE I
 LUNCH

Turlley salad
Eating plenty of good-quality protein after
training is crucial if you want to build muscle.
This turkey salad is brimming with lean protein
and iron, making it an ideal lunch to have after a
morning workout.
Ingredients Tomalle
3 slices turkey, diced • Prepare the couscous
100g couscous according to the packet
3 spring onions, chopped instructions then place it,
1 tomato, diced fully strained, in a bowl.
½ cucumber, diced
A sprinkle of chopped • When cool, mix in the
parsley turkey, spring onions,
tomato and cucumber.

• Sprinkle with parsley

and serve.

Tallling turlley

100g of turhey breast

contains 21.3g protein, 3.3g fat
and 107 calories

100g of turhey thigh

contains 19.7g protein, 9.1g fat
and 117 calories

MEALS THAT MAKE MUSCLE I 25

 MEALS
�THAT MAKE
!MUSCLE I

Sesame chicllen salad

Nutritional value
428 calories
15gcarbs
19g protein
14gfat
The paleo diet is based around only eating foods
that our caveman ancestors might have eaten,
which means cutting out processed foods and
refined sugars. This paleo salad has all the key
ingredients you need to pack on muscle.
 LUNCH

Ingredients Tomahe
(serves2)
• Mix the sesame oil, garlic,
2 chicken breasts chilli and ginger in a bowl.
4tbsp sesame oil
2tsp fresh ginger, grated • Slash the chicken in
1 garlic clove, crushed several places and
1 red chilli, de-seeded marinade in the sesame
and finely chopped oil mixture for 4 hours.
A handful basil and
coriander leaves e Add the baby spinach
½ a red onion, chopped leaves to a bowl with the
150g baby spinach herbs, onion, almonds
1tsp sesame seeds and sesame seeds.
5 almonds, chopped
1 mandarin • Baste the chicken with
the marinade mix and
cook on a medium grill
for 20 minutes, or until
the juices run clear.

• Cut the chicken into strips

and add to the salad.

• Dress with the remainder

of the sesame oil
and mandarin.
 MEALS
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!MUSCLE I
 LUNCH
••
Hawa,,an toast
If you're pro-pineapple on pizza, then try
this Hawaiian twist to toast to liven up your
lunch time and fuel muscle growth.
(N.B Pineapple enzymes can interact with some medication,
so check the label if you're taking anything)

Ingredients Tomalle
1 slice wholemeal • Lay the ham, cheese and
bread, toasted pineapple ring on top of
1 slice ham the toast and season with
1 pineapple ring (N.B curry powder and pepper.
leftover pineapple can
be frozen if needed) • Place under a medium to
1 slice cheddar cheese hot grill until the cheese
A pinch curry powder is melted and browning.
A pinch pepper

Other cheesy choices

Halloumi is made from Mozzarella is a great Taleggio keeps

goat's milk, which source of calcium,
contains less fat which is vital for
and around half the bones and teeth -
calories of cow's milk. and healthy blood
pressure.
bones strong thanks
to its high levels of
phosphorus, which
aids your absorption
of minerals.

MEALS THAT MAKE MUSCLE I 29

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Chichen wrap
This wrap provides plenty of high-GI carbs
to fuel your workout, along with protein
in the chicken that will help you build
muscle during and after the session.

Ingredients
2 tortilla wraps
150g grilled chicken breast, cut into strips
½ a red pepper, cut into slices
¼ a cucumber, sliced
A handful sweetcorn
1 tomato, sliced
1tbsp low-fat mayonnaise
A handful spinach leaves

Tomahe
• Spread the mayonnaise
along the centre of the
wraps.

• Scatter all the other

ingredients on top
and wrap them up!

30 I MEALS THAT MAKE MUSCLE

 LUNCH

MEALS THAT MAKE MUSCLE I 31

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32 I MEALS THAT MAKE MUSCLE

 LUNCH

Jacllet sweet potato

Next time you fancy a jacket potato, try
swapping your regular spud for a orange one
instead! Sweet potatoes, known as yams across
the pond, are lower-GI, contain far more fibre,
and also provide a healthy dose of iron.

Ingredients Tomalle
1 sweet potato • Prick the sweet potato
100g cottage cheese with a fork and microwave
1 small can baked beans it for 10 minutes or
A pinch black pepper until tender. If you want
the outer jacket crispy,
put it in the oven on
a high temperature
for 5-10 minutes

• Cook the beans according

to the packaging
instructions.

• Cut the sweet potato

in half and fill with the
beans and cottage cheese.

• Season with black pepper.

MEALS THAT MAKE MUSCLE I 33

 MEALS
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34 I MEALS THAT MAKE MUSCLE

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 DINNER

Basque chicllen
Bored with chicken all the time? Spice it up with
peppers and chorizo to reinvigorate this muscle­
building staple. This Basque recipe provides
plenty of protein to help you build muscle.

Ingredients Tomalle
(serves2)
• Heat the oil in a pan and
4 chicken legs cook the chorizo until
sog chorizo, sliced softened. Then add the
1 onion, chopped chicken and fry on both
1 red pepper, sliced sides until golden brown.
1tbsp olive oil Remove from the pan.
2 cloves garlic, crushed
400g canned chopped • Add the onion, garlic
tomatoes and peppers and
1tsp herbs de Provence potatoes in the pan and
570ml chicken stock cook until softened.
1tbsp plain flour
A handful new potatoes • Return the meat to
A handful parsley the pan and stir in the
To season black pepper flour, chicken stock,
and cayenne pepper tomatoes and herbs.

• Season to taste and leave

to simmer on the hob on
a low heat for 1 hour.

• Serve garnished
with parsley.

MEALS THAT MAKE MUSCLE I 37

 MEALS
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 DINNER

Jamaican jerll chicllen

In addition to building muscle, the protein in
this Caribbean dish - combined with high fibre
content - will keep you feeling full for longer and
help you resist the urge to snack between meals.

Ingredients Tomahe
2 chicken breasts • Combine the allspice,
½ onion, chopped thyme, cayenne pepper,
1 jalapeno pepper, black pepper, sage,
seeded and diced nutmeg, cinnamon and
½tsp allspice, ground garlic. Then add the
½tsp dried thyme vinegar, jalapeiio pepper
½tsp cayenne pepper and onion and mix well.
½tsp black pepper
½tsp sage • Marinate the chicken
½tsp nutmeg breasts in the
½tsp cinnamon mixture for 1 hour.
1 clove garlic, crushed
½tbsp white wine vinegar • Remove the chicken and
85g wholemeal rice baste with the marinade
mix. Grill the breasts for
10 minutes on each side or
until they are fully cooked
and the juices run clear.

• Serve with the rice,

cooked according to
packaging instructions.

MEALS THAT MAKE MUSCLE I 39

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 DINNER

Beefsteall
As well as high levels of protein, beef contains
plenty of creatine, which increases muscle mass,
decreases body fat and improves endurance.
It also contains CLA, an unsaturated fatty acid
that's been shown to reduce body fat stores.

Ingredients Tomalle
1 large fillet steak • Steam the veg for
A handful broccoli florets five minutes.
A handful cauliflower florets
1 garlic clove, crushed • Fry the garlic in
1tbsp olive oil the olive oil.

• Pan fry the steak

according to preference
(2-3 minutes each side
for rare, 4-5 for medium
rare, 8-9 for medium,
12 for well done)

• Rest the steak for at

least 5 mins on a cool
plate then serve.

Choice cuts

Sirloin is usually T-bone comes from Rump can be fairly

tender and tasty, and the thicker end of tough, but it is
the fat sits on top of the spine, meaning cheaper to buy than
the steak so it can you get more bone fillet and has a lot
be trimmed easily. and less meat. more flavour.

MEALS THAT MAKE MUSCLE I 41

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Nutritional value
463 calories
57gcarbs
68gprotein
40gfat

42 I MEALS THAT MAKE MUSCLE

 DINNER

Chilli con carne

This tasty Mexican meal is easy to make and
packed with protein. It contains plenty of
creatine, which increases muscle, decreases
body fat and improves endurance. High levels of
iron and zinc in beef aids muscle repair too.

Ingredients
(serves2)
soog lean beef mince
1 onion, diced
2 garlic cloves, crushed
2tbsp olive oil
2tbsp tomato puree
1tsp cumin
Jtsp dried chilli flakes
400g canned chopped
tomatoes
1 beef stock cube
250ml red wine
75g brown rice
1tsp Greek yoghurt
1tsp fresh coriander
1 can adzuki beans, drained
Tomalle
• Heat the oil in a large
pan and fry the onion
and garlic until softened.
Put the rice on to
simmer for 30 minutes
• Increase the heat, add
the mince and stir until
browned. Pour in the wine
and boil for 2-3 minutes
• Stir in the tomato puree,
chopped tomatoes,
chilli flakes, cumin and
stock cube. Bring to a
simmer, cover with a lid
and cook over a gentle
heat for 50 minutes,
stirring occasionally.

• Add the kidney beans and

fresh coriander and cook
for a further 10 minutes.

• Serve with the rice

and Greek yoghurt.

MEALS THAT MAKE MUSCLE I 43

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Nutritional value
846.5 calories
ssgcarbs
49gprotein
56gfat
 DINNER

Home-made chiffi burger

If you only eat burgers from a drive-through,
you're missing out! Home-made burgers are
far healthier - not to mention tastier - and
they're surprisingly straightforward to prepare.

Ingredients Tomalle
220g lean steak mice • Peel the sweet potatoes,
1tbsp olive oil cut them into wedges,toss
½ onion, diced them in olive oil and roast
°
½ chilli, chopped them in the oven on 200 C
A pinch black pepper for 20 minutes,turning
2 slices of tomato them halfway through.
A handful baby
spinach leaves • Mix the mince, onion, chilli
1 slice cheddar and black pepper and
2 sweet potatoes shape it into a burger.
1 wholemeal burger bun
• Cut the tomato and
cheese,and wash and
dry the spinach leaves.

e Grill the burger at 180 ° C

until cooked to your
preference,turning it
halfway through.

MEALS THAT MAKE MUSCLE I 45

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 DINNER

Moroccan lamb stew

Lamb is an excellent basis for a muscle-building
meal. It's rich in protein, and an essential amino
acid tryptophan, which helps regulate appetite.

Ingredients Tomahe
(serves2)
• Heat 1tbsp of olive oil
200g lamb shoulder, cubed in a large saucepan. Add
2tbsp olive oil the meat and brown,
1 onion, chopped then transfer to a plate.
2 garlic cloves, chopped
½tsp paprika • Heat the remaining oil and
½tsp ground cinnamon fry the onion until soft.
½tsp turmeric
½tsp ground allspice • Return the meat to the
½tsp ground coriander pan with the garlic,
½tsp ground nutmeg tomatoes, stock, spices,
1tsp cardamon raisins and apricots.
A pinch black pepper
550ml stock • Bring to the boil, then
A handful raisins simmer for 1½-2 hours
A handful dried apricots until the meat is tender.
2 carrots, sliced
200g canned chopped • Add the carrots 15 mins
tomatoes before the end of the
1tbsp fresh coriander cooking time, and the
leaves, chopped parsley and coriander
1tbsp fresh parsley, before serving.
chopped
150g couscous • Cook the couscous
according to packaging
instructions and serve
with the stew.

MEALS THAT MAKE MUSCLE I 47

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 DINNER

Salmon and pesto pasta

Swapping white pasta for wholemeal is a great
way to enjoy this Italian dish without consuming
a bowlful of refined carbohydrates in the process.
Wholemeal pasta is a great source of filling fibre.

Ingredients Tomahe
1 salmon fillet • Heat the oil in a pan and
1tbsp pesto lightly fry the salmon
1tbsp olive oil and onion for 5 minutes,
½ a red onion, chopped flipping the salmon
4 cherry tomatoes, chopped fillet halfway through.
75g wholemeal pasta
• Add the tomatoes
and cook for a further
2 minutes, stirring
throughout.

• Remove all ingredients

from the pan and cut the
salmon fillets into chunks.

• Cook the pasta according

to manufacturer's
instructions.

• Mix the ingredients

with pasta and
pesto and serve.

MEALS THAT MAKE MUSCLE I 49

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 DINNER

Balled cod jiffet

Cod doesn't have to be battered with chips on
a Friday! This simple cod recipe has a host of
benefits to build muscle and lose weight.

Ingredients Tomalle
1 large cod fillet • Preheat your oven to
½ can coconut milk 180°C/Gas Mark 4.
100g steamed broccoli
100g chopped carrots • Place the cod fillet
sog brown rice and coconut milk in a
deep baking dish.

• Bake uncovered
for 10 minutes.

• Steam the broccoli

and carrots for 5-10
minutes until soft.

• Cook the rice according to

packet instructions. Serve
with the fish and veg.

Fillet your fish

Step 1 Cut Step2 Stepl Step4 Steps

half way Slice a slit Use the tip Cut the fillet Use tweezers
through the roughly of the knife away by to remove
thickness 10cm long to lift the sliding the remaining
of the along the flesh off the blade along large bones
fish behind top. bones. the bone. from the
the gills. fillet.

MEALS THAT MAKE MUSCLE I 51

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 DINNER

Tuna satay sllewers

Tuna is an excellent muscle-building food. In
addition to providing plenty of protein, it's
also a great source of testosterone-boosting
zinc and selenium, which kills off harmful free­
radicals that interfere with muscle growth.

Ingredients Tomalle
250g tuna steak, cubed • Fry the ginger and garlic
½tbsp olive oil in a little oil for a minute
1tbsp rice vinegar
1tbsp fresh ginger, diced • Add the peanut butter, fish
1 garlic clove, crushed stock and soy sauce and
1tbsp peanut butter simmer for 10 minutes.
250ml fish stock
½tbsp low-sodium • Add the lime juice and
soy sauce chilli sauce and remove
½tbsp chilli sauce it from the heat.
Juice of a lime
½ a bag mixed • Thread the tuna cubes
stir-fry vegetables on 4 satay skewers
200g egg noodles and heat for 4 minutes
on a grill pan, turning
halfway through.

• Use 1tbsp of olive oil to

fry the veg for 2 minutes
on a medium heat.

• Cook the egg noodles

according to the packet.

• Serve the satay sauce

with the tuna, noodles
and vegetables.

MEALS THAT MAKE MUSCLE I 53

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!MUSCLE I
 DINNER

Mussels
Mussels might seem like an indulgent dish,
but when prepared and cooked correctly it's
very simple and healthy. Mussels are high in
protein and heart-healthy omega 3 fatty acids.

Ingredients Tomalle
soog fresh mussels • Tap each mussel so
1tbsp honey they close. Discard the
½ an onion, diced ones that don't. Wash
2 garlic cloves, the good mussels and
finely chopped remove the beards.
1 small piece fresh
ginger, grated • Add the lemongrass,
1 stick lemongrass, honey, onions, garlic,
split and bashed ginger and stock. Cover
500ml vegetable stock and cook for 6-8 minutes.
A handful coriander
leaves, roughly chopped • Add the mussels, cover
A large handful baby and cook for a further
leaf spinach 2-3 minutes. Take off the
100ml low-fat heat, add the coriander
coconut cream and spinach and leave
for 10 minutes.

• Drain the liquid into a

pan, add the coconut
cream, season with black
pepper and keep warm.

• Mix in the mussels

and serve, discarding
any others that
haven't opened.

MEALS THAT MAKE MUSCLE I 55

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!MUSCLE I

Nutritional value
816 calories
140gcarbs
30g protein
1sgfat

•- •- I

t'
•

If

.. '
·..­

,l
 DINNER

Chicllpea balti
You don't always need meat to build muscle. This
tasty vegetarian curry offers plenty of nutrients
that will help you to train harder, recover faster
and, most importantly, pack on lean muscle.

Ingredients Tomalle
1 onion, cut into chunks • Sweat the onion, ginger
A handful cauliflower and garlic in a large
florets heavy pan over a medium
1 sweet potato, chopped heat for a few minutes.
into 3cm cubes
1 courgette, sliced • Add the curry paste,
1 red pepper, chopped tomatoes and coriander
into 3cm chunks and simmer for a
A handful peas, further ten minutes.
fresh or frozen Meanwhile, steam the
200g canned chickpeas cauliflower, onion, sweet
1tbsp fresh coriander, potato, courgettes and
chopped peppers until soft.

For the sauce • Tip the steamed

1 large onion, chopped vegetables into the pan
2.5cm root ginger, containing the sauce
chopped or grated and mix in the peas,
1 garlic clove, crushed chickpeas and coriander.
4tsp curry paste
400g canned chopped • Cook gently for a further
tomatoes 5 minutes then serve.
A large handful of
coriander, finely chopped

MEALS THAT MAKE MUSCLE I 57

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!MUSCLE I

58 I MEALS THAT MAKE MUSCLE

 SMOOTHIES

MEALS THAT MAKE MUSCLE I 59

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Mixed berries and whey

This muscle-building smoothie is packed with Ingredients

plenty of tasty berries. Adding whey protein 25g whey protein
to a smoothie is a great way to up your daily 80g blueberries
sog blackberries
protein intake while enjoying the health sog raspberries
benefits of the fruit. 100ml water

60 I MEALS THAT MAKE MUSCLE

 SMOOTHIES

Watermelon and tofu

Watermelon is full of lycopene. This antioxidant Ingredients
helps to destroy free radicals, which are sog watermelon, de-seeded
damaging by-products of everyday pollution, 1tbsp (total) mixed
sunflower seeds, pumpkin
as well as too much exercise. Combined with seeds and flaxseeds
seeds, berries and protein-rich tofu, this 100g tofu, drained and sliced
100g mixed berries
smoothie is a well-balanced snack. 500ml skimmed milk

MEALS THAT MAKE MUSCLE I 61

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Supplement Your Diet

Give those tasty meals a bit of a top up and increase
your chances of building a lean and muscular body

T
he meals in this book contain all the muscle-building nutrients you need to
build an impressive physique. But even if you're diet's great, you can always
use a little more help to pack on muscle mass, burn fat or protect your
body from the rigours of strenuous exercise. That's where supplements come in.
Trouble is, they can be a bit confusing, especially since every supplier claims
that its brand is the best! But, you don't need a degree in chemistry to understand
what you're putting into your body. You just need this straightforward guide, which
details what you might need, when you need it, why, and any potential pitfalls.
So read on to find out how pills and powders can provide all the nutritional
back-up you need - and give yourself every chance of sending your training gains
through the roof.

Protein
What is it? levels of essential amino protein for adults, but
Protein makes up part acids, which are readily most dieticians agree,
of the structure of every digested, absorbed and that isn't enough for of lean bodyweight. So if
cell and tissue in your retained by the body for anyone training regularly. you're 80kg that's 43.2g
body, and contributes muscle repair. The International Olympic protein and 98.4g carbs.
an average 20% of your Committee recommends If you're above 10%
bodyweight. It's needed Who should tahe it? around 1.2-1.4g of protein body fat then the formula
to form new tissue as All athletes must per kg of bodyweight is the same as above,
well as enzymes and compensate for the a day for endurance but with the amino acids
various hormones. increased breakdown of athletes or 1.4-1.7g per L-glycine and L-glutamine
protein during training. kg for strength and in place of the carbs.
What does it do? Specifically, strength power athletes. That said, if you are a
Protein is broken athletes need extra to serious athlete then you
down for fuel during provide the stimulus for The basics: can't really get too much
exercise, so you need a muscle growth. If you're lean - which protein. Some report big
concentrated source of is having less than 10% benefits when eating
it to supplement your How much should I tahe? body fat - then try to upwards of 3g per kg
usual intake. Protein The Food Standards have a post-workout bodyweight each day, and
supplements should Authority recommends shake with 0.6g of protein you won't get fat because
ideally contain high a daily intake of 55g of and 1.2g of carbs per kilo any excess your body

62 I MEALS THAT MAKE MUSCLE


doesn't need gets flushed
out in your pee. The only
exception to this is if you
have kidney problems.
If not, then eat up in the
knowledge that your hard
gym work is getting the
best nutritional support.
When should I tahe it?
Ensure you get protein
early in the post-exercise
recovery phase, ideally
the first hour after
exercise. Aim to have
about sog of protein and
sog of carbs at 30 and 90
minutes after training.
SUPPLEMENTS
Amino acids
What are they? What do they do?
Supplements called The theory is that BCAAs
branched-chain amino can help prevent the
acids (BCAA) contain breakdown of muscle
valine, leucine and tissue during intense
isoleucine. These are exercise. They also
considered 'essential' increase the release
amino acids because of human growth
your body can't produce hormone, which is vital
them, so they need for building muscle.
to be present in your
diet. Together, they can Who should tahe them?
comprise up to one- Anyone who weight
third of muscle protein. trains, preferably in
)
Does it have side effects?
It used to be thought
that excess protein could
place dangerous stress
on the liver or kidneys.
However, this has actually
never been demonstrated
on healthy people,
only on people who
are already suffering
from kidney failure.
A high protein intake
can potentially cause
dehydration, so make
sure you're drinking
plenty of water, but other
than that, extra protein
won't do you any harm.
MEALS THAT MAKE MUSCLE I 63
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capsule form rather using 40 caps of BCAAs

than tablet or liquid.
However, there is little
every workout.
Creatine
evidence that BCAAs will When should I tahe them?
improve performance They work best if taken What is it? How much should I tahe?
among endurance before, during and after Creatine is a protein The average person
athletes, because they a workout. Studies that is made naturally in takes in or produces
should get enough show that taking BCAA the body, but can also around 2g of creatine a
BCAAs from a recovery supplements before be found in meat and day, and research shows
drink to make a separate resistance training reduce fish or taken in higher that anything over sg
supplement unnecessary muscle soreness, while doses as a supplement. is simply excreted. So
- unless they're training taking them during and the best amount to top
seriously hard. after exercise can reduce What does it do? up is around 3g a day.
muscle breakdown. Creatine is like a backup
How much should I tahe? generator for the body. When should I tahe it?
The science suggests that Do they have side effects? There are times when your Not before a workout,
anything fewer than 20 BCAAs are fairly safe, body can't keep up with because it's hygroscopic,
capsules per workout since you'd normally energy demand - such as which means it draws
is actually a waste of find them in protein brief periods of all-out water into your stomach
time. Many professional in your diet anyway. effort with little recovery - and bloodstream from
rugby and football Excessive intake might so it needs another source tissues or muscles and
clubs have reported reduce the absorption of phosphates, which can cause muscle cramps
huge improvements of other amino acids, creatine can provide. or bloating. The ideal
in performance when but that's about it. Creatine also promotes time is immediately
protein manufacture after your workout.
and reduces protein
breakdown following Does it have side effects?
intense exercise. The main side effect is
weight gain, because of
Who should tahe it? increased muscle tissue
People who train with and extra water in your
weights or do repeated muscle cells, so it's not
high-intensity movements, ideal for sports that
such as sprints or use weight categories
jumps, benefit from such as boxing. There
creatine. Bodybuilders are also anecdotal
use it to increase muscle reports about stomach
hypertrophy by drawing pains, dehydration,
water into muscle cells. and muscle injury, but
Evidence doesn't indicate there is no clinical
that creatine benefits research or evidence to
endurance athletes. support these claims.

64 I MEALS THAT MAKE MUSCLE


What are they?
Antioxidant supplements
contain varying amounts
of nutrients and plant
extracts, such as vitamins
C and E, betacarotene,
zinc, magnesium and
copper. Antioxidants
benefit your general
health, and help you
recover from training.
What do they do?
Like other nasties such
as smoking, sunburn,
stress and pollution,
very intense exercise
can increase your body's
generation of molecules
known as free radicals.
These can harm cell
membranes, disrupt DNA
and increase your risk
of age-related diseases
and cancer. There's
evidence that antioxidant
supplements can protect
against this, although
some research suggests
that supplements are
less effective than getting
antioxidants naturally
as part of your diet.
Evidence that they'll
actually help your sports
performance is harder to
come by.
Antioxidants
Who should take it?
The jury is out, but it's
been suggested that
because of general
pollution and average
stress levels, everyone
should take some type of
antioxidant. They work
best if rotated, so try
ten days on green tea
followed by the same
period taking grape seed
extract, for example.
How much should I take?
The EU recommended
daily amount for vitamin
C is 60mg and for vitamin
E 10mg. These are basic
levels judged sufficient to
support health, and some
experts believe they are
too low. But supplements
are no substitute for
proper nutrition so aim to
eat at least five portions
of fruit and vegetables
daily - the more intense
SUPPLEMENTS
the colour, the higher absorbtion, so try to
the antioxidant content. take antioxidants at
Eating as many different mealtimes.
coloured fruits and veg
as possible ensures you Do they have side effects?
get the widest variety of There are side effects
antioxidants. related to excessive
consumption of certain
When should I take them? vitamins found in
This depends on the antioxidant supplements
supplement you're taking - massive amounts of
and the effect you're carotene can turn your
looking for. For example skin temporarily orange,
Vitamin C is best taken for example! Also, the
after a workout because antioxidant minerals
it blocks cortisol, a zinc, magnesium and
stress hormone that copper can be toxic
reduces your muscle­ in large doses. So as
building potential long as you stick to the
and can encourage fat recommended dosages
storage. Some nutrients you'll be fl ne.
need food to help with
MEALS THAT MAKE MUSCLE I 65
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!MUSCLE I

What supp? fat burners

Answers to frequently ashed supplement questions
�
Can't I get all the nutrition I need from What are they? stressed. In extreme
my daily diet? Thermogenics, or fat cases they can wipe out
Yes, if you really watch what you eat. Having burners, are blends of your adrenal system,
said that, you'll sometimes find that getting herbs and stimulants leaving you fatigued and
the optimum amount of certain substances for that slightly increase foggy headed. So, always
your training means eating a lot. For instance, your body temperature, consult your doctor.
getting the amount of creatine many trainers which can help you burn
recommend would mean eating an awful lot of more calories during When should I tahe them?
beef. Use supplements to fill the gaps in your exercise. Ephedrine, a Most fat burners contain
diet, but don't rely on them to counteract bad synthetic version of the caffeine, which could
eating habits. Chinese herb ephedra, make you jittery. So,
was a key ingredient in morning is probably
Do I need to tahe supplements on the these, but it's now only best, and never dose
days I'm not training? available on prescription after 2pm because they
Short answer: yes. You get stronger as you in the UK thanks to its affect sleep patterns.
recover from exercise, so making sure you're harmful side effects and Other than that, go with
getting enough nutrients on your rest days is addictive qualities. the recommendation
just as essential. on the bottle.
What do they do?
Should I be wahing up in the middle of Some simply burn How much should I tahe?
the night to tahe supplements? calories as heat. Others Again, ensure you always
Definitely not. You might have heard about claim to stimulate the follow the instructions
bodybuilders getting up at 3am to neck a quick release of adrenaline, on the bottle. Also,
shake, but as soon as you're awake for more increase your metabolic thermogenics should
than three seconds you disrupt the production rate or act as appetite not be used over a
of melatonin, which is a vital hormone for suppressants too. long period of time.
building muscle. You're better off having some However, the evidence
slow-digesting protein, such as raw nuts, cottage for this is limited, and Do they have side effects?
cheese or a casein shake, before bed. a high-protein diet Taking very high doses
with regular exercise is of ephedrine can have
Are supplements generally safe? likely to produce better serious effects, including
Sports supplements are classified as food, long-term weight-loss. palpitations, anxiety,
so they aren't subject to the same strict insomnia, vomiting and
manufacturing, safety testing or labelling as Who should tahe them? dizziness. While herbal
medicine. So, there's no guarantee they're living Fat burners raise cortisol alternatives are generally
up to their claims. As a general rule you tend to - a stress hormone that safer, you risk side
get what you pay for, but also look for 15017025 can lead to visceral fat effects with high doses
certified supplements, which means they've been around your middle. of these too, such as
subjected to rigorous checks during production. So they're not good for high blood pressure or
people who are already heart disturbances. •

66 I MEALS THAT MAKE MUSCLE

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WOWHYDRATE