Want a six-pack? Make minute changes in your diet

Many men are keen to understand how to put on some decent muscle mass and achieve a more athletic looking physique. Personal trainer and nutritionist Matt Whitmore reveals the secrets to eating your way to a body even an Olympian would envy. He says, “This is accomplished by leading a lifestyle that includes regular, progressive training, plenty of sleep and, of course, nutrition plays a fundamental role. It's estimated nutrition represents around 80 per cent of the equation so it make sense to start there.“

The following are some key ingredients your nutrition needs to include to set you on course for an incredible body.

1 Eat adequate protein
Have a serving of protein at each meal to help retain and build muscle mass. If you lead a stressful and active lifestyle, your body is always breaking down muscle tissue and therefore your needs are greater. A combination of animal and plant based proteins are best including eggs, meat, pulses, fish, nuts and seeds.

2 Avoid low-fat diets
Fats are essential to the human body and even more so for athletic performance.

Many offer powerful anti-inflammatory effects that help to buffer the impact of exercise on the body .

Fats are also important for healthy testosterone levels. It is important to balance monounsaturated, poly-unsaturated and saturated by consuming a variety of foods including olive oil, coconut oil, oily fish, avocados, red meat and full-fat dairy .

3 Don't eat too often or too late
Body composition is largely governed by hormones. A big mistake many people make in a bid to increase muscle mass is eating several small meals to boost metabolism. In fact, eating less frequently is likely to be more beneficial as this supports healthy insulin levels across the day -also referred to as insulin sensitivity . If insulin is only elevated intermittently the nutrients will be used to fuel the body and in between meals the body will burn fat stores for energy . Similarly, not eating late supports healthier levels of growth hormone, which is released at night evening and helps build muscle mass.

4 Learn to cook
Ideally, most of your meals should be prepared and cooked by you so you can ensure the ingredients are nutritious, free from stabilisers, preservative and additives. You can also limit added sugars much more easily.

5 Ditch the booze
Bad news for some but alcohol has a huge impact on hormones and body composition.

Beer, in particular, causes bloating and weight gain, not to mention less healthy decisions in the kebab house on the way home. The exception is organic red wine, which offers some antioxidant benefits.However, all alcohol should be limited to two small servings a couple of times a week.

6 Limit sugar and choose nutritious sources
Excess sugar intake will often hinder body composition goals by having a detrimental effect on hormone health and causing something known as insulin resistance. Processed and refined sugars should be seriously limited or avoided. However, carbohydrate-rich foods that contain vitamins and minerals are helpful for athletic performance and essential for building muscle mass, including sweet potatoes, root vegetables, quinoa, fruit and brown rice.

7 Cycle carbohydrate intake
Consuming the majority of your carbohydrates around exercise can have a beneficial impact on body composition as the muscles will use glucose in the carbs to refuel muscle glycogen.Consuming a combination of protein, carbohydrates and antioxidants is the perfect formula for a pre or post workout meal. Good examples include cinnamon topped porridge with boiled eggs or a sweet potato and vegetable omelette.


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