In muscle building training, we hope to increase the size of muscles and reduce the accumulation of fat, so we should clean our diet and avoid all kinds of high-oil, heavy-taste and unhealthy foods.

During muscle gain, we must adhere to the principle of fitness meals, reasonably supplement protein, carbohydrates and fatty foods, cook with low oil and salt, reduce food processing, reduce the burden on the body and inhibit fat production.

It is also necessary to supplement enough protein to provide essential amino acid nutrition for muscles. The daily protein supplement needs to be calculated according to the weight base. One kilogram of body weight needs to be supplemented every day 1.5-2g protein. If your weight is 60KG, you need to supplement 90- 120g protein a day, and protein should be divided into multiple meals to improve the absorption rate.

Protein food can be obtained from chicken breast, whey protein, eggs, dairy products, salmon, lean beef and other foods, and the content of protein in different foods is different. We can download a gourmet APP to calculate and see if our protein intake is up to standard.