Diet tips:

1. Get enough energy intake from protein-rich foods like chicken, fish, eggs, beans, nuts, yogurt, or protein supplements.
2. Eat smaller meals throughout the day for steady energy and better nutrient absorption.
3. Choose complex carbohydrates like whole-wheat bread, brown rice, potatoes, and oats for sustained energy.
4. Get good fats from olive oil, flaxseed oil, chia seeds, and avocados to support muscle growth and heart health.
5. Drink plenty of water to stay hydrated and reduce fatigue.
6. Eat vitamin- and mineral-rich foods like leafy greens, fruits, and nuts to get essential nutrients for overall health.
7. Relax and get enough sleep to give your body time to recover and build muscle.
8. Combine a nutritious, high-protein diet with regular strength training exercises tailored to your fitness level.