They’re the giants of the fitness world, but getting to hulk level takes a lot of discipline as well as training. Theses are the three rules that bodybuilders use when it comes to shovelling down their food for gains.

Related: The New Rules Of Bodybuilding

Never Skip Breakfast

It’s the most important meal of the day for building and maintaining muscle, says Dr. Jose Antonio, CEO of the International Society of Sports Nutrition.

The longer you go without eating after you wake up, the longer your body remains in fasting mode, making it more likely that your muscle will be broken down and used for fuel. Eating as soon as possible after rising in the morning ensures that won’t happen.

If you’re not much of a breakfast person and don’t know where to start, try out 8 High-Protein Breakfasts That Aren’t All about Eggs because you can get protein from sources other than eggs.

Eat Protein and Carbohydrates After a Workout

After exercise, your muscles are primed to take in glucose and amino acids. Researchers at the University of Texas Medical Branch found that you can speed muscle growth by consuming 6 grams of essential amino acids (the building blocks of protein), or about the amount in 12 ounces of milk.

Add carbohydrates to the equation, by drinking chocolate milk, and you will speed up muscle repair, says Antonio.

Related: Everything You Need To Know About Carbs – And Why You Should Stop Worrying About Them

Take a Daily Dose of Creatine

Exercise scientists at the University of Hawaii found that older men who took creatine increased muscle, strength, and power after just 7 days of supplementation.

“Creatine is the single most effective supplement in existence, and it has no harmful side effects,” says Antonio. One 5-gram serving per day will do the trick.

Learn more about the supplement before you buy it with 6 Things You Need to Know About Creatine.