Jovi de, a world bodybuilder, said: "For bodybuilders, it is better to eat more protein than to eat less protein by mistake." However, our current economic conditions absolutely do not allow us to eat more wrongly, but should take it scientifically. For example, if you spend 8 yuan on nutrition every day, you should use 2 yuan before training and 6 yuan after training, because carbohydrates are far cheaper than protein, which can save some carbohydrates and protein. As we all know, eating less and eating more meals is beneficial to human health, especially for bodybuilders. If you eat too much at one meal, it will increase the burden on your stomach and intestines, which is not conducive to the absorption of nutrients. For bodybuilders, the reasonable number of meals per day should be 5-6. Based on years of practice, the author has explored a set of nutritional recipes suitable for amateur bodybuilders. Meal times Meal time The first meal is 7: 00 a.m.1cup of milk, 2-3 eggs, a piece of bread and a fruit, the second meal is 9: 30 a.m. 2 eggs (taken with boiled water or milk), and the third meal is a fruit, and in the afternoon 12:00 rice or pasta, vegetables and an animal protein. The fourth meal is potatoes and fruits at 2:00 pm, the fifth meal is 6 potatoes or pasta, meat or eggs or fish, vegetables (the quantity is self-determined), and the sixth meal is a glass of milk or 1-2 eggs and a glass of orange water at 8 pm (the best time is 2 -6 pm). Everyone's training level and absorption ability are different, so the muscle growth rate is different. It should be pointed out that the intensity and density of training should also change with the change of nutrition to keep the balance between "in" and "out". In order to make full use of nutrition, we should try to eat raw or half-cooked food, such as vegetables, eggs, milk and so on. Don't fry or cook food for a long time. Try not to peel some foods with skins, but they must be hygienic.