Jan is an endurance athlete. due to her activity level, she needs more calories than the average female. for her to perform at her peak, it is recommended that the majority of her calories come from

To muscle gain, you need to eat proteins and complex carbos, because more muscle consumes more calories.

For this, you could eat fish and red meat.

This kind of meat is used to be more lean and low in fat. Also, they have a lot of other things like vitamins and minerals.

When talking about complex, we refer to whole grain cereals, lentils, and seeds.

im back lol i heard you where asking for me