what to eat

WE ALL want a pert bottom, so make sure to eat the right foods, says nutritional therapist Shona Wilkinson ( shonawilkinson.com). Go for plenty of quinoa: it is a rich source of protein, along with essential amino acids, which will help increase muscle size. Try adding spice for extra flavour and health benefits. Almond butter is also better than alternatives such as peanut butter, as it has a better ratio of fat to protein, which is great for promoting muscle growth. Cottage cheese can help too, as it has a high proportion of casein, a slow digesting form of dairy protein. This makes your blood amino acid levels rise slowly and stay elevated for longer than whey protein.