It almost goes without saying, but the diet of a body builder is one of the last things most like to think about. Without eating right, all the exercise in the gym is for nothing. Max out your gains by with these four muscle building tips, and you’ll be eating smarter as you train harder.

1. Eat More Calories Most body builders eat more protein, that’s a given, but most don’t realize they need to increase calories. If you don’t do this, the body won’t be building muscle to its max potential. Depending on how good a shape you’re in, multiply your weight by 10 – that’s how much more calories you need to eat.

2) Eat More One of the worst things we tend to do is eat only 3 times a day: spreading this out into 6 smaller meals increases your metabolism. This will also increase the amount of insulin your pancreas releases into your bloodstream. The more insulin, the easier it will be for your body to build muscle (insulin is an anabolic hormone).

3. Eat Before You Train The pre-workout meal should consist of slow-burning, complex carbohydrates such as rice or pasta. This will take time to be broken down and maintain an even blood sugar level throughout your regimen. The benefit: a more intense workout is possible.

4. Eat After You Train The post-workout meal needs to be high in fast-burning carbs as well as protein. The protein shake is ideal for this, and make sure it comes with sugar of some sort to spike your insulin levels. Insulin = muscle gain.

Working with your body’s metabolism is really the key to these muscle building tips. You want to be in a state of anabolism versus catabolism, so follow these tips and you’ll kick it up a notch.

If you’re looking for more information on Online Fitness Tips, there is an entire resource set of articles, surveys, product reviews and a Free Special Report at Best Fitness Workouts.

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