Most guys think they’ve cracked the dietary code for larger, stronger muscles: protein with a side of protein. Well, new research—especially on the connective tissue that holds your muscles together and connects them to bone—suggests it’s not that simple. Not only is all protein not created equal, but not all carbs are evil, liquid egg whites are an unnecessary evil, oysters are amazingly good for you, and one fish held in high, healthy esteem may actually be terrible for you.
With help from Brian St. Pierre, M.S., R.D., a nutrition coach for Precision Nutrition, we offer the nine new guidelines for stocking a muscle-building fridge and eating away. (Just remember to keep working out.)