Many men are keen to understand how to put on some decent muscle mass and achieve a more athletic looking physique.

And with summer and the Rio Olympics on the horizon, what better time to get in shape to look your best on the beach or the track.

Below, as part of our exciting new Grow Your Champions campaign, in association with Team GB sponsor Aldi, we've called in personal trainer and nutritionist Matt Whitmore, above, of fitterfood.com to reveal the secrets to eating your way to a body even an Olympian would envy.

Matt said: "This is accomplished by leading a lifestyle that includes regular, progressive training, plenty of sleep and of course nutrition plays a fundamental role.

"It's estimated nutrition represents around 80% of the equation so it make sense to start there."

The following are some key ingredients your nutrition needs to include to set you on course for an incredible body...

1) Eat Adequate Protein

Have a serving of protein at eat meal to help retain and build muscle mass. If you lead a stressful and active lifestyle your body is always breaking down muscle tissue and therefore your needs are greater.

A combination of animal and plant based proteins are best including eggs, meat, pulses, fish, nuts and seeds.

2) Avoid Low Fat Diets

Fats are essential to the human body and even more so for athletic performance.

Many offer powerful anti-inflammatory effects that help to buffer the impact of exercise on the body. Fats are also important for healthy testosterone levels.

It is important to balance monounsaturated, poly-unsaturated and saturated by consuming a variety of foods including olive oil, coconut oil, oily fish, avocados, red meat and full fat dairy.

3) Don't Eat Too Often Or Too Late

Body composition is largely governed by hormones. A big mistake many people make in a bid to increase muscle mass is eating several small meals to boost metabolism.

In fact eating less frequently is likely to be more beneficial as this supports healthy insulin levels across the day - also referred to as 'insulin sensitivity'.

If insulin is only elevated intermittently the nutrients will be used to fuel the body and in-between meals the body will burn it's fat stores for energy.

Similarly, not eating late supports healthier levels of growth hormone, which is released at night evening and helps build muscle mass.

4) Learn To Cook

Ideally most of your meals should be prepared and cooked by you so you can ensure the ingredients are nutritious, free from stabilisers, preservative and additives. You can also limit added sugars much more easily. Click here for a range of recipes to give you some inspiration.

5) Ditch The Booze

Bad news for some but alcohol has a huge impact on hormones and body composition.

Beer in particular causes bloating and weight gain, not to mention less healthy decisions in the kebab house on the way home.

The exception is organic red wine, which offers some antioxidant benefits. However, all alcohol should be limited to two small servings a couple of times a week.

6) Limit Sugar And Choose Nutritious Sources

Excess sugar intake will often hinder body composition goals by having a detrimental effect on hormone health and causing something known as 'insulin resistance'.

Processed and refined sugars should be seriously limited or avoided. However, carbohydrate rich foods that contain vitamins and minerals are helpful for athletic performance and essential for building muscle mass, including sweet potatoes, root vegetables, quinoa, fruit and brown rice.

You can be healthy and save money with Aldi's weekly Super 6 selection of different discounted fruit and vegetables.

7) Cycle Carbohydrate Intake

Consuming the majority of your carbohydrates around exercise can have a beneficial impact on body composition as the muscles will use the glucose in the carbohydrates to refuel muscle glycogen.

Consuming a combination of protein, carbohydrates and antioxidants is the perfect formula for a pre or post workout meal. Good examples include cinnamon topped porridge with boiled eggs or a sweet potato and vegetable omelette.

Aldi and Team GB working together

We are excited to launch our brand new Grow Your Champions campaign with Team GB partner Aldi.

We have teamed up with Team GB stars who will be telling us how they made it to the top, and sharing their own tips on nutrition.

In print and via our digital platforms, we'll bring you interviews with the athletes themselves, plus unrivalled insight from their coaches and nutritionists.

We will be talking with athletes such as Nicola Adams, Britain's first ever female boxing gold medallist; Sam Murray, who won silver in the Modern Pentathlon at London 2012; BMX world champion Liam Phillips; world champion diver Jack Laugher and gymnast Dan Purvis, part of Britain's bronze medal-winning team at London 2012.

They will be going for gold again in Rio, and they'll be sharing their training secrets with you.

As part of the campaign, Team GB partners Aldi will also be regularly showcasing their fresh produce and award-winning products to help you fuel your family with healthy meals for less.

Aldi strives to offer market-leading quality at the lowest possible price, and like Team GB, Aldi has the passion and drive to deliver the best for Great Britain.