First meal: breakfast

Since there is no food supply overnight, the body is in desperate need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" very slowly and provide long-lasting energy, making them a better choice.

Of course, you also need to consume protein to maintain a continuous flow of amino acids in the blood, which helps prevent muscle catabolism. This meal should provide approximately 50 grams of protein.

Second meal: Morning snack

About 3 hours after breakfast it is time to eat again. This is one of the smaller meals of the day, simply needed to fuel the body for the rest of the morning and maintain a constant flow of hydrogenated acids in the blood.

Hydrogen acids come from protein. The protein for this meal can be chicken breast or high-protein powder. You can also consume some carbohydrates, such as fruits. Fruit is also a good source of fiber, which is often lacking in most bodybuilders' diets.

The third meal: lunch

The focus of lunch is protein, which also includes complex carbohydrates and vegetables. Protein foods such as beef and salmon are good choices during the muscle-building phase because they can provide additional calories (fat) in addition to protein. The fats contained in salmon and other fish are healthy fats.

As for carbohydrates, you can choose any complex carbohydrate you want, such as potatoes, rice, and pasta.

The fourth meal: before training

Like the morning snack, the main purpose of this meal is to ensure a continuous flow of amino acids in the blood. It should be taken at least one hour before training. During the muscle-building phase, you can choose a high-protein drink with some carbohydrates.

The fifth meal: after training and dinner

This meal consists of two parts. The first is a drink consumed within 30 minutes after training. Whether you're trying to build muscle mass or lose body fat, you should eat simple carbs at this timeCompounds to replenish glycogen stores depleted during training. The ideal way is to consume protein and carbohydrates in a 1:2 ratio. It is ideal to consume 25 to 30 grams of protein, because you need to ensure that you have enough amino acids to rebuild muscles, but you cannot slow down the absorption of simple carbohydrates due to excessive protein intake.

The second part of this meal is taken about an hour after the snack and consists of solid food. It should include a complex carbohydrate (such as rice, potatoes) and high-quality protein (such as steak); also eat a lot vegetables.

Meal Six: Late Night Snack

The most important part of this meal is protein to ensure that the body is supplied with amino acids while sleeping. If you want to eat, you can also take in small amounts of carbohydrates. Of course, most bodybuilders always avoid carbs completely at night because they are more easily converted into fat while at rest.