Practicing fitness people try to arrange three meals a day meat, fish, milk, beans, eggs rich in protein, muscle gain needs is protein, you can eat more of this kind of food in the three meals; you can take a small amount of food, each meal should not eat too full. Exercise and diet between the interval of 30 minutes to 1 hour, and 30 minutes after exercise absorption better than usual. If it is usually inconvenient to eat you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle building powder to gain weight first).

Recommended recipes:

Breakfast Three slices of bread or cereal + 2 eggs + 1 fruit Lunch 4 taels of rice + meat or fish + vegetables Dinner 3 taels of rice + meat + vegetables