The best protein would be Fish.. Very low in fats and high in proteins.

Chicken is okay if you get white chicken. Turkey is also fine.

But fish like salmon is the way to go. Just grill it and it’ll be good.

After lifting, I suggest to drink a glass of milk before bed. It helps with
reducing soreness.

Hope this helps.

Lean meats: chicken, fish, turkey
Carbs: rice, potatoes, pasta, wheat products

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Lean meat, like chicken. Or nuts have a lot of protein, but they also have a lot of fat.