5. Prebiotics and probiotics
Gut health ranks at the top when it comes to training for optimal muscle gains. “Gut upset is going to sideline you really fast, and if you’re sidelined and can’t train, you’re not going to get to your goals,” says Kleiner. A combination of prebiotics and probiotics actually create a PH environment in the gut that enhances the absorption of minerals, so you are utilizing the food you eat for its highest muscle-building potential. To get your prebiotics, throw some ground flaxseed in a protein shake or on top of a salad. Probiotics can be consumed as yogurt, kefir, sauerkraut, sour cream, and kimchi.
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