Mainly eat foods with high protein, high energy and low fat. For example, non-staple foods include lean beef, lean pork, lean mutton, fish, shrimp, crab, shellfish and all kinds of milk. The staple food is rice, rice flour, noodles, bread, various wheat products, potatoes and so on. And drinks are all kinds of sugary and high-energy drinks.

The function of sugar (carbohydrate) in fitness and muscle building is mainly to supply energy. Many people who practice muscle can't grow much muscle largely because they ignore the intake of carbohydrates, that is, they eat too little cereals such as rice. Although meat is also high in energy, it can't be regarded as the only energy source, because when meat is used as energy, it will produce a lot of toxins that are harmful to health.

Protein (meat, seafood and dairy products) is one of the raw materials for muscle and fur. Pay attention. Protein is very important, but it doesn't mean you can gain muscle just by eating meat.

There are also vegetables and fruits, which are easily overlooked. Lack of vegetables and fruits brings nutritional diseases, so you can't not eat them just because you don't like them.

Intake: Muscle gain requires a lot of food, in order to absorb a lot of nutrients to offset the consumption caused by exercise. If you eat too little, you can't grow muscles even if you have a balanced diet. To achieve muscle gain, we must win by quantity. However, because people's appetite is limited, most professional bodybuilders practice multi-meal system. For example, they eat 5-6 meals a day, and professional athletes even eat 8- 10 meals to win by quantity. They will accumulate enough nutritional energy every day, so that their physique will grow, otherwise they will become thinner and thinner.