Protein
Protein is made up of amino acids, which are the building blocks of life. They’re essential for muscle recovery and growth so you need to put away plenty of eggs (both yolks and whites), poultry, fish, lean beef, nuts and protein powders. Ideal protein requirements vary with each individual, but every meal should contain at least 20-30 grams.
I’m a big believer in eating a wide variety of protein sources, as opposed to just chicken or beef, as most bodybuilders do. Because each protein source has a different amino acid profile, eating a varied diet will ensure that you get the full spectrum of aminos for optimal growth.
Do This: Consume a minimum of one gram of protein per pound of bodyweight each day. For a 200-pound bodybuilder, that’s 200 g of protein daily.