I can tell you that when you gain muscle, a reasonable diet is very important for muscle development and recovery. Here are some suggestions for fitness meals suitable for muscle training:

High-protein food: protein is an important nutrient for muscle growth, and the intake should be increased appropriately for each meal. It is recommended to choose high-protein foods such as chicken breast, lean beef, fish and tofu.

Carbohydrate: Carbohydrate is an important energy source, so you need to increase your intake when you gain muscle. It is recommended to choose high-fiber foods such as brown rice, whole wheat bread, potatoes and oats.

Healthy fat: Healthy fat can not only provide energy, but also help maintain the normal operation of the body and promote muscle growth. It is recommended to choose fish oil, linseed oil, olive oil, nuts and other foods rich in healthy fat.

Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants, which help to promote muscle recovery and improve body immunity. It is suggested to choose spinach, broccoli, sweet pepper, blueberry, strawberry and other nutritious fruits and vegetables.

Supplement: In addition to getting nutrition from food, you can also increase your support for muscle growth through supplement. It is suggested to choose muscle supplements such as protein powder, glutamine and creatine.

It should be noted that muscle-building meals should be formulated according to their own conditions, including physical condition, body mass index, exercise amount, goals and so on. And should follow the principles of moderation, balance and diversification to avoid overeating and single intake.

Here are some foods suitable for muscle exercise:

Breakfast:

Oatmeal or whole wheat bread with egg whites or ham

Milk shake or yogurt with nuts and fruit.

Lunch:

Brown rice with lean beef or chicken breast, vegetables and tofu soup.

Whole wheat bread sandwich with chicken breast or ham and vegetable salad.

Dinner:

Brown rice or mashed potatoes with fish or shrimp and vegetable salad.

Sweet potato or pumpkin with chicken breast or beef, with vegetables or vegetable soup.

Extra meal:

Protein powder milkshake or glutamine juice

Nuts or fruits

It should be noted that the above meal examples only provide some reference. The specific diet plan should be made according to your own situation, eating habits and tastes. At the same time, we should pay attention to control the intake of calories and fat, avoid excessive diet and high-sugar and high-fat food, so as not to affect our health and muscle exercise effect.