Hi guys I came back with nutrition for the athletes How many meals a day should I eat? Those who want to build their muscles should have 6 smaller and more useful meals instead of 3 or 4 normal meals. Consumption of foods with a lower waistline causes more carbohydrates to be stored in the muscles. This fuel is stored in the form of glycogen in the muscles and helps the muscles to supply the fuel they need. Eating 3 to 4 meals will help keep your muscles lean. What does clean nutrition mean? Clean nutrition means not consuming foods that do not affect muscle growth. Fried foods, fast food and snacks are foods that should not be consumed. Clean foods mean natural, low-fat foods. Fish, red meat, eggs, low-fat dairy, potatoes, brown rice, wheat bread, oatmeal and fruit are clean foods. Clean foods are high in vitamins, fiber and minerals. Why is protein needed and how much protein should be consumed? Protein is essential for muscle growth. By producing protein-induced amino acids, muscle mass increases. It is better to consume 1.5 to 2 grams of protein per kilogram of body weight per day. What is good fat? Olive oil, avocado and walnut oil are examples of good fats. These fats contain a type of fatty acid that promotes heart health and supports the immune system. A strong immune system promotes muscle growth. Saturated fat helps produce testosterone. This hormone helps to build muscle, however, it is better to consume less of this type of fat. What to eat after exercise and what food is more appropriate? After exercise, you should consume 20 to 40 grams of protein and 40 to 100 grams of carbohydrates. Carbohydrates should be a fast-digesting food source. Thank you for your support ![2d834481-cf85-4da9-aa69-c6fcfe23961b.jpg](https://cdn.steemitimages.com/DQmaTDH8hpaEbJQxrRMtTNdtC2UCejpHHykXiN2ifLjcCLC/2d834481-cf85-4da9-aa69-c6fcfe23961b.jpg)