Hi i am fitness freak I want a diet to increase my...

?How do I get an athletic body

To have a sporty body, it is important to focus on exercising regularly and paying attention to the nature of nutrition, it must be clean and high in protein and there are two types of exercise that you should take into account, namely:

- Cardio sports such as walking, rope skipping, jogging, and cycling

- Strength sport or barbell, which is lifting weights to build nerve strength and muscle mass to
coordinate the shape of the body

It is important to gradually start raising your fitness
under the supervision of a professional trainer with high experience in sports to give you the appropriate sports program for your body.

An example of a high-protein diet schedule to gain muscle mass:

Breakfast: Half a loaf of Alreef bread + 90 g white cheese or 3 pieces of turkey + 4 boiled egg whites or 2 whole eggs + a cup of vegetables + an apple + a cup of low-fat milk

Morning snack: a cup of corn or a loaf of Alreef bread + 120 g minced tuna or veal

Lunch: 5 tablespoons of boiled rice or pasta + a cup of grilled vegetables + one tablespoon of olive oil + a cup of low-fat milk + 120 g boneless chicken or steak (after cooking) + one fruit

Evening snack: a small fruit + a vegetable

Dinner: Half a loaf of Alreef bread + a cup of salad+90 g boneless chicken or 4 pieces of white
cheese

Strategies for determining when to eat when you exercise:

- If your stomach is empty before exercise (fasting), then eat protein immediately after you arrive from the gym, so you need to eat protein immediately after exercise, which in turn limits the breakdown of the muscle and renews its construction.

- If you want to eat before you go to the gym, eat protein as a nutritional supplement and eat a protein-rich meal 1-2 hours before your workout, because eating 20 grams of whey protein plus 6 grams of essential amino acids before performing the exercise maintains the access of the security acids to the muscles. More effectively after exercise, this means that you do not need to eat your snack immediately after exercise, but you should eat enough protein within 1-2 hours after performing the exercise.

- If you exercise after several (4-6) hours of eating, you need to eat a protein snack immediately after you do the exercise.