When you're training a lot, you need to make sure you get plenty of calories for energy, but eating too much can create a layer of fat on your body that will obscure the muscles you're working so hard to build.  Choose vegetables, fruits, and whole grains. Drink plenty of water to keep your body hydrated and ease your hunger pangs after working out. Protein helps build muscles, so it's recommended that you eat 0.8 g of protein per pound of body weight while you're training.  Eat poultry, fish, beef, pork, eggs, nuts, seeds, Greek yogurt, cottage cheese, milk, and other sources of protein to build your muscles. Beans, leafy greens, tofu, and other vegetarian sources of protein are also good choices. . Creatine is an amino acid naturally produced by the body to build big, strong muscles. Many bodybuilders take creatine supplements to help them achieve their training goals. Although it isn't approved by the FDA, creatine is considered to be safe when taken in 5-gram doses.  Choose a powdered creatine supplement that can be mixed with water and ingested several times a day. After an initial "loading" period during which you drink high amounts of creatine to build it up in your body, taper off to a maintenance dosage.
قلل ما تتناوله من الأطعمة الغنية بالسعرات الحرارية. تناول الكثير من البروتين. جرب الكرياتين.