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one would generally need to eat2 times your body weight in protein to obtain complete muscle recovery and no muscle dystrophy . however carbs would also be important for energy and to pick up general bulk as such . i would recommend500 calories more to be consumed than to be burnt in a daily consumption to gain the correct kind of mass without becoming fat.
Males Athletes:
Per Day: He should eat3 servings of proteins (meat, chicken or non-fatty fish), fat20-35% of total calories,3 to4 servings of dairy products, 3 servings of vegetables,3 servings of fruits,5 servings of fibers.
Female Athletes:
Per day: Fat25-35% of calories, protein2 servings (meat,chicken, fish),3 servings dairy products,3 servings fruits,3 servings vegetables,4 servings of fibers.
هل تحتاج لمساعدة في كتابة سيرة ذاتية تحتوي على الكلمات الدلالية التي يبحث عنها أصحاب العمل؟