There are too many other foods and ways of cooking to drive yourself nuts over such things. Increased protein intake is an absolute requirement for maximal gains. Unfortunately, many trainees take this to extremes and eat far more protein than they could ever assimilate. Powders can provide a convenient way to increase protein intake if you re having a problem, but any protein powder claiming to be magically anabolic compared to another, is trying to separate you from your money. We need certain types of fats, but not others.
Fat quality is far more important than fat quantity.
This helps to provide sufficient calories without being excessive. But there are no absolutes. On the other hand, there are some diet gurus telling people that they can grow without carbohydrates in their diet. Even though I ve written a book on low-carbohydrate dieting, I ll tell you flat out that such diets are not ideal for maximal growth. Of that percentage, some should be starchy foods such as breads and grains, with the other portion from high-fiber vegetables and fruits.