ek Body builder k leye important food

veg or non veg food for a perfect body builder

Carbohydrates

• whole  grains ,
•  broken wheat 
• , red/ brown rice 
• , oats , jaw (barley).

Protein {{most important for growing your body parts

 If you are a non – vegetarian Indian ,

 you need to include 

•  eggs ,
•  Paneer (cottage cheese),
•  milk and milk products
• , fish and skinless
•  chicken and mutton

vegetarian

milk and paneer

Fats

 Consume olive oil,

 or sunflower + rice bran oil or other such MUFA and PUFA combination of oil. 

 healthy nuts ,

 Fish oil and Avocados.

Vitamins

•  Almonds,
•  peanut,
•  hazelnuts,
•  Wheat germ (jau), 
• flax seeds, 
• sunflower oil ,
•  corn oil ,
•  canola oil 
•  Amla
• , Lemon,
•  Papaya,
•  oranges,
•  bell pepper,
•  pineapple,
•  cantaloupe,
•  kiwi, tomatoes ,
•  asparagus, Grape fruit ,
•  rasberries , 
• fennel seeds (saunf) provide Vitamin C
  

sleeping

early sleep and early rise

 Drink a lot of water

proper energy sorce is one and only water