Basic nutrition essentials

• To maximize growth consume calories every 2 to 3 hr. to repair muscle tissue and to prevent muscle catabolism (breakdown).
   
• Protein should be 25 - 40% of the total calorie intake. 1 - 1.9 grams of protein per pound of bodyweight.
   
• Intake of 75 - 100 grams of carbohydrates (fructose/glucose polymers mix) 15 - 20 minutes after workout is crucial for recovery, especially muscle glycogen replacement (to maintain energy for next workout).
   
• Intake of 40 - 50 grams of liquid whey or egg protein 30-45 minutes after workout for muscle tissue repair.
   
• Branch chain amino acids (the most abundant types of aminos used during muscle contraction) should be replaced 30 minutes after workout.

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