The most important things that bodybuilders (that is, the body direction you want) need to grow muscles every day are: 1, protein 2, carbohydrate 3, calories consumed in daily exercise and daily life!
Protein: Weight (KG)*2 (in grams): For example, I need 70*2= 140 grams of protein every day for 70KG!
Carbohydrate: weight *4 to 6 grams: 70 * 5 = about 350 grams!
Heat energy: about 50 times of body weight: 70 *50 = 3500 calories.
Conversion method of calories: 1G protein = 1G carbohydrate =4 calories.
1 calorie (also called heat) = 1000 calories = 1000*4. 182 joules =4 182 joules.
The data is finished, and now it's the source of these substances:
Protein origin: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc. ), milk, soybeans, tofu, etc. Generally speaking, 1 egg only contains about 5g of protein, and 100g of lean beef contains about 20-25g of protein! However, there is also a whey protein powder for fitness, which is a good source of protein, and it is faster and easier to absorb!
Sources of carbohydrates: whole wheat bread, steamed bread, rice, fruit (often eating bananas), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are my usual foods, and potatoes and sweet potatoes are better sources!
If there are calories, you can search the food calorie content table!
But it should be difficult for you to master these things now, so keep it simple.
You must ensure that you consume at least 20g of protein and 80-100g of carbohydrates for each of the five meals every day!
The two most important meals are breakfast and a meal to be supplemented immediately after training. Make up all these two meals, or you will get twice the result with half the effort!
Tonic knowledge: (Friends who have just started fitness and don't have much muscle content, don't need tonic in the early stage, and it is enough to supplement protein powder at most. If you are a friend with some basics and high muscle content, in addition to protein powder, branched-chain amino acids and creatine also need to be supplemented!