One-day diet for muscle gain

If people want to be healthy, they not only need to exercise regularly but also pay attention to the regulation of diet. Because everyone's physical condition is different, some people are suitable for regular exercise. Some people can change their physical health through diet. For example, gaining muscle is a difficult task, and it requires doing some standardized movements or changing your diet. So what is a daily diet for muscle gain?

Drink a glass of about 250 ml of warm water after getting up in the morning.

7:30 Breakfast: 1 cup of cereal, 2 slices of whole-wheat bread, 2 eggs, 1 vitamin tablet, 1 cup of juice later

10:00: 1 apple

12:00 Lunch: 200-250g vegetables (less oil), 100-150g white meat, 150g more staple food (coarse grains recommended)

15:00 Snack: 1 serving of fruit or 1 cup of yogurt, 100-150 grams of staple food (nutritional supplements can be added with dinner)

17:00 Dinner: 200-750g vegetables (raw vegetables are fine, but they must be washed), 100g meat

19:00 Training: Half an hour after training, supplement with 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder

22:30: 1 serving of fruit or 1 cup of milk (low-fat)

Vegetables: cucumbers, tomatoes, celery, leeks, cabbage, lettuce

Fruits: apples, oranges, peaches

Muscle-building foods: whole grains, beans, eggs (without yolk), boiled potatoes, white meat, seafood

Eat less: snacks such as melon seeds, peanuts, ice cream, and Chinese stir-fried dishes

Eat red meat such as beef, mutton, pork in moderation, and eat more fish, chicken (skinless), and seafood

Drink less carbonated drinks, orange juice (impure) and other beverages

It is recommended to take 1 multivitamin per day and drink 8-9 glasses of water per day.

In addition, ensuring the intensity of exercise, regularity and continuity of exercise are the keys to successful muscle growth.