1. Animal protein is superior to plant protein in muscle gain, because its amino acid types are more comprehensive, and it is necessary to eat animal protein for fitness.
2. Water is the "oil" of your muscles. Remember to drink plenty of water.
3. After training, 50g of high-sugar carbohydrate can accelerate your growth, such as white rice, white bread, steamed bread, mashed potatoes, cooked bananas and so on.
4. Eat at least one gram of protein per pound of lean body weight every day.
5. Healthy fat is the material basis of your hormones, such as egg yolk, nuts, coconut oil and fish oil. The daily total fat intake should be at least 0.4g per pound of body weight.
6. Cellulose can ensure the comfort of your stomach, thus promoting your absorption of nutrients.
7. Alcohol will increase your fat and inhibit the secretion of hormones, thus limiting the growth of muscles.
8. Prepare homemade food for 3 days to ensure that the muscles always have "fuel".
9. Nuts are a good source of healthy fat and protein, but you should control the quantity because nuts are high in calories.
10. If you are afraid of increasing fat, use vegetables instead of fruits. Adequate vitamins are the guarantee of your health.