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  Foods That Help You Build Lean  The importance of nutrition src="https://i.insider.com/5a2582673339b044008b45e1?width=1000&format=jpeg&auto=webp" width="400" /> Eating the right foods can help someone build muscle, recover from training, and maintain their energy levels. The  International Society of Sports Nutrition (ISSN) Trusted Source  advises that consuming 1.4–2.0 grams (g) of protein per kilogram (kg) of  body weight  per day is sufficient for most exercising individuals to build and maintain muscle mass. People performing high-intensity resistance training may benefit from up to 3 g of protein per kg of body weight per day. To build muscle optimally, individuals also need to consume enough  carbohydrates . Carbohydrates replenish glycogen stores in the muscles and liver and help to avoid  fatigue  during training. The ISSN suggests that consuming  45–55%  of daily  calories  as carbohydrates is suff...

  5 steps to sustainable weight  Whether you have put on weight during lockdown or you just want to lose a few pounds before the spring, we know that losing weight can be hard. People who are overweight are also at a higher risk of dying from coronavirus - whether or not they have other health issues. Being obese increases the risk still further. No matter what your reasons are for wanting to shed some excess pounds, now is a great time to start los ing weight. Our Senior Dietitian Victoria Taylor outlines five easy ways to make your weight loss efforts a success. 1. 'Why am I overweight?' Despite what you might read, the problem of obesity isn’t caused by any single food and it’s not just a question of ‘a lack of willpower’. In fact, many factors influence what we eat. Our environment and lifestyles have changed in recent decades which means healthy choices are not always the easiest to make, and we tend to have more ready-made or take-away meals. This usually means more...