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What nutrients do you need for fitness? What food do you usually eat for three meals to gain muscle? Can you give me some specific chestnuts?
Protein is the main source of muscle gain, which comes from fish, beans, eggs and milk. If you have a lot of exercise, you can consider supplementing protein powder and creatine.
Vitamin B, calcium, magnesium and zinc are also needed to help protein. Vitamins C and E are also needed to help muscles and blood vessels get rid of rubbish.
It is best to consult a fitness expert or an experienced coach for details.