People who exercise try to arrange meat, fish, milk, beans and eggs for three meals a day. They are rich in protein, and what they need to gain muscle is protein. They can eat more of these foods in three meals. You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).

Recommended recipes:

Three pieces of bread or cereal for breakfast +2 eggs+fruit 1 lunch rice 4 Liang+meat or fish+vegetables dinner rice 3 Liang+meat+vegetables.