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PROTEINProtein is composed of amino acids linked together to provide a chain. It is metabolized into skeletal muscle tissue. You should consume about 1 gram per pound of bodyweight. Protein can be found in whole food sources such as turkey, tuna, beef, skinless chicken, fish, and egg whites. You should consume protein every 2-3 hours. Try to eat 5-6 meals a day containing some protein. CARBOHYDRATESCarbohydrates are 50-60% of your total daily calories. They are the energy that is needed for a mass-gaining diet. Try to get them in the form of complex carbohydrates. These can be found in rice, potatoes, pastas, bread, yams, oatmeal, legumes, and whole-grain cereals. The most beneficial time to consume them is right after your workout. This is when the body is most likely to process carbohydrates into muscle glycogen to replace the glycogen expended during exercise. The window is the widest right after your workout and begins to close after 60 minutes. At no other time of day is your body better prepared to restore muscle glycogen. The amount you should consume is 40-60 grams of carbohydrates. FAT10-20% of daily requirements Essential Fatty Acids (EFAs) are crucial to maintaining good health.
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