Drink Plenty of water.
If you’re underhydrated, you are not providing your body with an ideal environment for muscular growth and, in fact, your muscles will appear flatter and smaller, and your strength will be affected.
Recommendations: Bodybuilders should drink at least one gallon of water a day. Strive to drink about 16 ounces (oz) of water 20 minutes or so before a workout — and at least 5-10 oz every 15 minutes during — to increase your blood volume and muscle pumps.
Strategies: Drink water several times throughout the day, especially between meals. Carry a bottle with you and drink from it throughout the day as you work, travel, train, etc.
Consume Adequate Fiber
Fiber is crucial for helping the body digest food, and helps slow down the digestion of protein, allowing your body more time to absorb amino acids for muscle building.
Recommendations: Bodybuilders should take in at least 25 grams (g), and preferably 35 g or more, each day from whole-food and supplement sources.If you currently get less than the minimum, slowly increase your fiber consumption by 2-3 g per week until you are getting enough on a daily basis.