Whether your goal is to gain muscle or lose fat, nutrition plays a huge role. Your intake of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals) must be sufficient for optimal recovery between workouts.

It’s crucial to take in protein every three hours or so to maintain a positive nitrogen balance, which is necessary for maximum muscle growth. The question is, how do you this with a busy lifestyle? Most people will use the quick and convenient “nutrition” of protein bars or drinks to get it in. The problem is that many bars are loaded with binders and fillers and use inferior sources of protein.

As far as powders are concerned, a majority of the top-selling, heavily-marketed brands use cheap raw materials. Most people don’t rotate their powders (e.g., whey, casein, egg, rice, pea, etc.) and consume this stuff several times a day, everyday, which can eventually lead to allergies. Fortunately, there’s a simple solution.

You should have time to eat and prepare food for breakfast, lunch, and dinner. Why not make double the portion each time and divide it over two meals? Voila, six solid meals that you can consume throughout the day. You can add a shake post-workout and you’re covered.

I’m sure you realize the importance of vitamins and minerals for recovery and I’m sure you’re taking a comprehensive multivitamin everyday, but for a real boost, consider an occasional vitamin megadose through intravenous administration or intramuscular injection.

Dr. Larry Baker, a competitive bodybuilder and medical doctor, has four intramuscular versions that he has formulated with the aid of a compounding pharmacist. This stuff works! It’s not uncommon to experience a real surge in energy, productivity, and performance after just one shot. To find a provider in your area that can administer this type of vitamin therapy, visit www.acam.org.

Tomorrow in the last part of our series, we’ll examine the crucial role of sleep for recovery.