what to eat for Gym and Athelets

 

• Lift heavy compounds like squats and deadlifts for max strength.
• Eat 1.6–2.2g protein per kg from eggs, chicken, dal, or paneer daily.
• Spread protein over 4–5 meals with 20–40g each time.
• Add weight or reps weekly to keep progressing safely.
• Lower weights slowly (3–5 seconds) for better growth.
• Fuel with carbs pre/post-workout like oats or brown rice.
• Sleep 7–9 hours every night for recovery gains.
• Add healthy fats from nuts, avocados, and fish for hormones.
• Push sets near failure but recover fully between workouts.
• Drink 3–4 liters water and stay active daily.