What should lean people pay attention to in their muscle-building recipes? How much water does the human body contain? In fact, about 60% of body weight is made up of just plain water. It lubricates your cells, regulates the body's temperature, and can also affect your training status. The more muscle a person has, the more water they hold in their body because muscle holds more water than fat tissue.

If you train hard, you need to drink at least 8 glasses of water every day, especially before and after training. If your urine is white, it means you are drinking enough water; if it is yellow, then you need to drink more water. Most importantly, never wait until you are thirsty to drink water!

If you want to achieve significant training results, then you need to consider not only what you eat, but when you eat it. First, whether you're trying to lose weight or gain weight, eat more meals - about 5 to 6 meals a day. This will ensure adequate nutrition and sufficient calories in the body. If you want to lose weight, you need to reduce the size of each meal but keep the frequency of meals the same. Frequent meals prevent hunger between meals, thus preventing overeating.

It is most appropriate to eat a small amount of food one and a half to two hours before training. This snack should include a moderate amount of complex carbohydrates and protein and a small amount of fat. This way you can stay energetic and focused during training. If you want to build muscle, eat something like a sandwich or oatmeal with an egg white. And if you want to lose weight, then eating a piece of fruit and a piece of low-fat cheese is enough.

Regarding the muscle-building diet for lean people, if you want to gain weight, what you eat after training is very important. Within 1 hour after training, consume carbohydrates to protein in a ratio of 3:1. Try a meal replacement supplement with a piece of fruit, a bagel with turkey, and a baked potato topped with a layer of low-fat cheese; or add muscle-building powder to oatmeal and garnish with some fruit. This meal should contain 300 to 400 calories. If you think it's not enough, you can add more. In this way, you can not only replenish glycogen and prevent overtraining, but also accelerate muscle recovery and growth.