Balanced Diet for Athletes

No, complex carbohydrates (such as basmati rice and oats) are fuel for your muscles; the body uses them in the gym instead of storing them if they are within your calculated calories.

The most important thing is the total protein intake throughout the day, but eating a meal rich in protein and carbohydrates 30-90 minutes after exercise speeds up the muscle recovery process.

If your meals are as varied as the options mentioned (chicken, fish, eggs, vegetables), you may only need "creatine" to improve performance, or "whey protein" just for convenience.

Make sure to eat a sufficient meal before bed that contains slow-release protein (such as eggs or healthy cheeses) to prevent the body from using muscles for energy during sleep.