How much you eat every day depends on your weight. 100g chicken breast contains protein 19.4g, and the daily weight per kilogram is increased by 2g protein.
After accounting, the daily weight per kilogram is about 10g chicken breast.
Eat protein, whey protein, chicken breast, tuna, vegetables and other foods. Ensure daily intake of 1.5g protein, 2.5g carbohydrate and healthy fat (for example, a person's weight 100kg, and daily intake of 150g protein, 250g carbohydrate and healthy fat).
Healthy fats include fish oil and flaxseed. In addition, eating more foods containing vitamin C can prevent the damage caused by free radicals and help to repair the injured connective tissue and recover quickly. At the same time, it is necessary to supplement minerals such as magnesium and selenium to enhance the immune system and prevent muscle weakness or muscle fatigue.
At least 3 liters of drinking water should be guaranteed every day.
Multi-joint exercise can stimulate muscle fibers to the maximum extent, and can train different muscle groups, unlike single joint exercise which only trains a single muscle.
For example, multi-joint weightlifting is an ideal training program to gain weight and muscles, because it will exert the greatest pressure on your body within the tolerable range, stimulate the human nervous system to release a large amount of muscle growth hormone, and thus promote the establishment of whole body muscles.
References:
Sogou encyclopedia
chicken breast