Protein, creatine, multivitamins, and other minerals ~ What you want to grow is not fat, but muscle. The most important thing is to have a scientific training plan and a spirit of not being afraid of hardships. Eat protein after training: In 30 ~ 90 minutes after training, the demand in protein reaches its peak. It's best to add protein at this time. But don't eat immediately after training, at least once every 20 minutes. There are many thin people whose life rules are unstable, and often staying up late seriously affects the quality of sleep and appetite. Form a vicious circle, it is difficult to get fat. Therefore, if you want to gain weight, you should also keep enough good sleep. If people get enough sleep, their appetite will be better, which is very beneficial to the digestion and absorption of food. The following recipes should be good. O(∩_∩)O ha! Breakfast: Eat well. Because there is no food supply for one night, the body urgently needs calories, especially carbohydrates, to provide energy for the first few hours of work. The staple food is mainly carbohydrates, such as porridge and steamed bread, to ensure energy supply. Followed by two kinds of protein, such as eggs and milk, to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. Add 1 green vegetables. Snacks in the morning: It's time to eat again about 3 hours after breakfast. This is one of the few meals in a day. You just need to get energy supply to your body and maintain the continuous flow of amino acids in your blood for the rest of the morning. You can add some protein powder in moderation or eat some fruits and nuts. Lunch: The focus is on protein, which also includes carbohydrates and vegetables. Protein food can choose good animal protein, such as beef, fish and so on. Before exercise: 65438+ 0 hours before exercise, add some carbohydrates and fruits. After exercise: Take simple carbohydrates within 30 minutes after training to replenish glycogen reserves consumed during training, and take protein, which can be steak, protein powder and egg white. Midnight snack: It is mainly based on some digestible foods, such as milk with cereal and eight-treasure porridge, and it is not recommended to eat before going to bed.