The first meal: breakfast
Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.
Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein. Breakfast is not very appetizing, and liquid foods such as milk or protein powder can be used instead.
The second meal: snacks in the morning
About 3 hours after breakfast is the time to eat again. This is one of the few meals in a day. Just let the body get energy supply and maintain the continuous flow of amino acids in the blood all morning, and you can add some protein powder in moderation.
Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
The third meal: lunch
Lunch focuses on protein and also includes complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat.
As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.
The fourth meal: before training
Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.
The fifth meal: after training and dinner
This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1:2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.
The second part of the meal was eaten an hour after dessert. It consists of solid food, including complex carbohydrates (such as rice and potatoes), high-quality protein (such as steak) and a lot of vegetables.
The sixth meal: midnight snack
The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.