Balanced protein and carb meal plan

These quesadillas offer a tasty way of packing on muscle and recovering from workouts

Protein and carbs are crucial to growing muscle. But if you want to maximise your gains, you need to eat the right amounts at the right times. This meal plan staggers hits of both through the day to help fuel your gym efforts and build lean muscle tissue, including a recipe provided by Michelin-starred chef and duathlon champion Alan Murchison. 

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