Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.
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One of these solidified fitness dieting tricks, an edict carved in stone many years ago by the founders of bodybuilding, is eating cottage cheese before bed. In an ever-vigilant state of muscle-minded thinking, many bodybuilders and athletes alike have incorporated a pre-bed meal of cottage cheese into their diets in order to provide their bodies (and, ultimately, their muscles) with a slowly digesting source of protein through the night. Even Pete Reed, the British oarsman with unparalleled lung capacity , swears by cottage cheese at night. Boiled down to not-so-scientific terms, the thought process here is that your body will go to the cottage cheese as fuel throughout the night instead of eating away at muscle during your evening-long fast.