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Protein plus fast- and slow-release carbs makes this ideal post-training fodder

Putting on muscle mass requires more than a diet of chicken breast dusted with whey powder. “While it’s true that protein is the bricks and mortar of muscle tissue, you need energy to stimulate growth,” says nutritionist Drew Price. “Here, carbohydrates are your friend.”

This recipe provides a mix of slow- and fast-release carbs, which is ideal after training. “It reduces the production of cortisol, a hormone involved in the breakdown of muscle tissue,” he explains. In other words, it’ll stop your body from eating through your biceps for energy and could even support increased testosterone production.