im 5 foot 10 and 182 pounds wot should calorie intake each day be if i want to gain muscle? and wot foods should i be eating? also do i need to do cardio as ive not got alot of body fat, i feel this would go against building muscle for me? any tips would be great!
i do have a protein shake directly after workout coupled with a bannana. i hear this is a good recovery food? wots a good source of protein before bed?
Problem with Banana is, it will help it spike Bloodsugar, but it won't digest that well with the Shake, as most Fruit tends to like being solitary in the Stomach, and that's a waste of some of the Banana.
If you want some Carbs, then have a shake with Maltodextrin in it, or Palatinose, or Glucomannan, or have things like Oats, or other Wholegrain.
It's good for protecting Muscle, because of the slow digestign Protein, but some or all of the Fat might store, so you might be better with Low Fat Cheese instead.
I know this goes against the fruit with other foods digestion thing but cottage cheese with clemintines mixed in or cucumber or other fruits or veggies adds a nice flavour to it.
