Protein is the name of the game when it comes to building muscle — it's what your body uses to construct new, stronger muscle fibers out of your old ones. For this reason, anyone aiming to get big should make sure they're eating enough lean protein. Workout resources generally recommend about 40-60 grams of protein for most adults' meals (more if you are exceptionally large already.) For the most muscle-building benefit in the smallest caloric package, try to prioritize lean protein sources. A few examples include:  White meat chicken Leaner cuts of pork and beef Beans Lentils Tofu, soy, etc. Egg whites Low-fat dairy products Carbohydrates get a bad rap today, but truthfully they're absolutely vital for a healthy, energetic lifestyle. Whole-wheat carbohydrates provide filling, long-lasting energy that keeps you going throughout the day (including during your workout. Most workout resources recommend eating about 40-80 grams of carbohydrates per meal.  Carbohydrates made from whole-wheat grains are preferable to those that aren't — whole wheat products incorporate the entire kernel of wheat, which contains more nutrients and protein than "white" breads and the like, which tend to go heavy on sugar. Examples of healthy carbs include:  Whole wheat breads, pastas, crackers, etc. Brown rice Quinoa Steel-cut or old-fashioned oats Beans and legumes   In addition, most fruits and vegetables qualify as healthy carbohydrates (especially green leafy vegetables) and are rich in vitamins and minerals. Contrary to popular belief, "fat" is not a dirty word in the world of fitness. In fact, consuming a small amount of fat each day is a great way to build up a small, healthy reserve of energy (which can be a big help during a tough workout.) It's important, however, to moderate your fat intake — you'll only need about 5-10 grams per meal. Some sources of fat are healthier than others. Avoid processed fats, which you'll usually find in snack foods and which tend to lack nutrients. Instead, try one of these healthy fat sources:  Dairy products Nuts Avocados Most fish (also a good source of protein) Eggs If you know people who take weightlifting seriously, odds are that you've seen them drinking a concoction that looks a little like chocolate milk to get bigger. This is usually a powdered protein supplement like whey, casein or creatine. While these products typically contain more protein than the body would ordinarily need, they can be useful in situations when extra protein is needed, like:  When starting a new routine When exercising very heavily When you're growing (i.e., if you're a teenager) When recovering from an injury When you can't get protein from other sources (i.e., if you're vegan)  Note, however, that taking lots more protein than you need over a long period of time is not recommended, as it can tax your liver.
ابن نظامك الغذائي على البروتين الكامل. احصل على الكربوهيدرات من حبوب القمح الكامل للحصول على الطاقة. استمتع ببعض الدهون الصحية. ضع في اعتبارك تناول المكملات الغذائية.