Muscle gain, like weight loss and fat reduction, requires a reasonable diet to better achieve our goals. We all know that to lose weight is to control the daily calorie intake, but to gain muscle is not only to control the calorie intake, but also to supplement the protein needed for muscle repair. If you still don't know how to make a muscle gain recipe, you might as well match it with three meals a day.

1. Breakfast:

Breakfast is the most important meal in a day, because when we wake up in the morning, our bodies are in urgent need of calories, carbohydrates and protein for repairing muscles, so breakfast should be matched to meet these needs. We can match it like this: 2 eggs, 1 spoon of protein powder, plus 100g chicken breast or beef and appropriate vegetables. This muscle-building meal can basically meet our needs in the morning.

2. Lunch

Lunch is the biggest meal we have in a day. It not only makes us feel full, but also provides all kinds of material energy that our human body needs in a day. If you don't eat well at noon, it will have a certain impact on your life or work in the afternoon. Usually our staple food at noon is half a bowl of rice with some low-calorie and high-protein foods, such as beef or chicken breast. They can better supplement the protein that our body needs. Vegetables can be paired with broccoli and lettuce, both of which are very suitable for reducing fat and increasing muscle.

3. main meal

Dinner is a common mistake. Many people think that the interval between eating at night and eating the next day is too long, so they should eat more at night. In fact, you should eat less and eat well at night. It is suggested that you can eat some fruit salad or vegetables and a small amount of staple food in the evening. This can not only fill the stomach, but also avoid hunger. At the same time, you can also eat some protein powder to help muscles repair better.