The energy consumed in fitness must be supplemented by a reasonable diet, so as to gain muscle without gaining weight. The first thing that needs to be supplemented is adequate protein, because protein is helpful to the synthesis of muscle fibers in our body.

The best source of protein is eggs, which are the main source of high-quality protein in our body. However, you can't eat more eggs a day. For normal bodybuilders, you can't eat more than two eggs a day. If it exceeds, the human body can't absorb it, and the extra eggs will accumulate in our body together with cholesterol, resulting in high cholesterol.

Besides eggs, fish, shrimp and chicken are the main sources of protein. However, when choosing cooking methods, it is best to choose steaming or boiling instead of frying.

Because frying will lead to the loss of protein in these meats, and too much fat will also lead to too much fat intake in our bodies.

Some fitness enthusiasts will supplement protein by eating protein powder, but I don't think it is necessary to eat protein powder if you don't want to build that kind of big muscle radically, because I don't think protein powder is very healthy for human body.

Besides adequate protein, we also need to supplement a certain amount of calcium, because we exercise every day, which is very costly for our bones, so we must supplement calcium to enhance the toughness of bones.

It is recommended to drink a cup of milk or soybean milk every morning, because the calcium content in bean products is also very rich.

In addition to supplementing protein and calcium, cellulose is also necessary for human body, especially during fitness, we must pay attention to eating more fresh fruits and vegetables, which can not only promote metabolism in our body, but also be very beneficial to muscle growth.