In the process of fitness, we should pay more attention to food nutrition, control the nutrition of each meal, grasp the intake of carbohydrates and protein, and maximize muscle gain without increasing too much fat.

Nutrition is the key:

Protein (help muscle repair and growth): meat, beans, milk, nuts.

Carbohydrate (providing energy and helping muscles to increase latitude): sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts, vegetables (such as carrots, sweet potatoes and so on. ), etc.

Fat (fat is also important! But be sure to eat high-quality fat): walnuts, peanuts, sesame seeds, animal offal and so on.

Vitamins (even if you exercise, you need to supplement vitamins): There are many foods containing vitamins, so it is recommended to eat more fruits and vegetables.

Attached:

Finally, a simple and rude summary: