Muscle building, like weight loss and fat reduction, requires a reasonable diet to better achieve our goals. We all know that weight loss is about controlling the daily calorie intake, but muscle building not only needs to control the calorie intake but also supplement the protein needed for muscle repair. If you still don’t know how to formulate a muscle-building diet, you might as well follow this muscle-building three meals a day.
- Breakfast:
Breakfast is the most important meal of the day. When we wake up in the morning, our body urgently needs calories, carbohydrates, and protein for muscle repair. So the breakfast combination should meet these needs. We can combine it like this: 2 eggs, one scoop of protein powder mixed with water, plus 100g of chicken breast or beef, and appropriate vegetables. Such a muscle-building meal combination can basically meet our morning needs.
- Lunch
Lunch is the meal with the largest intake during the day. It not only needs to make us feel full but also needs to provide various material and energy our body needs throughout the day. If we don’t eat well at noon, it will have a certain impact on our life or work in the afternoon. Usually, for lunch, our staple food is generally half a bowl of rice combined with some low-calorie and high-protein foods, such as beef or chicken breast. They can better supplement the protein our body needs. For vegetables, you can combine broccoli and lettuce, both of which are very suitable for fat loss and muscle building.
- Dinner
Dinner is a meal that many people often eat wrongly. Many people think that the interval between dinner and the next meal is too long, so they should eat more at night. In fact, we should eat less and more refined at night. It is recommended to have some fruit salads or vegetables at night, combined with a small amount of staple food. This can fill the stomach and avoid hunger. At the same time, you can also have some protein powder to help the muscles repair better.