Wellness Hub June 2016 Nutrition tips for building defined muscle Pure Warrior powered by Swisse Share Correct training combined with controlling kilojoule intake means you can loose body fat while also building muscle. To assist with controlling your kilojoule intake, it is important to: Avoid nutrient poor, energy dense, high sugar and high fat foods such as sugary drinks, lollies, fried foods and packet snack foods. Minimise alcohol, as it tends to increase body fat stores and reduce muscle mass. Time food consumption around your training. By having your next meal as your recovery nutrition you may minimise the need for excess snacks, which saves kilojoules. Or, have a small snack or drink with at least 20 g of protein after training to aid recovery before your next meal. Add plenty of vegetables and salads to meals and snacks, this will help fill you up without adding extra kilojoules. Ensure you have protein with each meal and snack every 3-4 hours to help keep you fuller for longer. Control your carbohydrate intake to approximately 1/4 to 1/3 of your plate at meal times. Carbohydrates are an essential part of our diets, but it’s important to limit the amount you eat if you want to build lean muscle.