To gain muscle mass effectively there needs to be and increase in dietary intake. Carbohydrate is the first nutrient to focus on, as muscles must be fuelled to do the training to stimulate muscles to grow.

It is also important to meet increased protein needs, but huge protein intakes are not required. In most cases, a diet that provides 1.2-2grams of protein per kilogram of body mass each day (e.g. 70kg person needs 84-140grams of protein a day) will ensure that protein needs are met.

These increased protein needs are easily met by consuming a varied diet that meets your energy needs. Consuming protein above this level does not have an anabolic effect.

Excess protein intake will be oxidized as an energy source and may contribute to gains in body-fat. Very high protein diets displace other important nutrients from the diet.

Eating 5-6 meals a day, is a more effective way to ensure an increase in food and energy intake. If you try to cram your nutritional needs into three meals a day you will most definitely suffer stomach discomfort due to the sheer size of the meals and end up abandoning your eating plan.

Including a serving of protein with all meals and snacks will optimise amino acid levels (broken down protein) in the blood and will help facilitate muscle development. Remember that protein comes from a wide range of sources including poultry, fish, lamb, pork, wild-game meat and dairy products - it is not just found in beef products.

Although it is important to achieve energy needs, a high-energy diet should not be seen as an excuse for gluttony. Excess consumption of high-fat foods can lead to excessive energy intake, and a greater risk of gaining fat mass rather than muscle.