include:
nuts
nut butter
avocado
olive oil
oats
dairy products
rice
potatoes
dried fruit
Don’t Forget Healthy Fats
Dietary fat supports normal hormone production and helps absorb fat-soluble vitamins.
Useful sources include:
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Dinner
Fish, poultry, lean meat, eggs, tofu, beans, or lentils.
Food
You Also Need Enough Calories
Eating huge quantities is unnecessary, but building muscle generally requires enough energy to support training and tissue growth.
A moderate calorie surplus is often preferable to excessive overeating.
A very large surplus may increase
