For a long time, fats were stigmatized, following the opinion was that they are not suitable for human health. Good fats have numerous benefits for our health.
Firstly, you need to establish a difference between healthy and unhealthy fats. Always aim for unsaturated (mono and poly) fats, and make sure to avoid trans and saturated fats, which you will frequently find in processed and artificial foods.
Unsaturated fats can boost new cell growth and accelerate building muscles. They also support immunity and hormone production, increase energy, and cognitive performance. Healthy fats can also be significant to reduce the risk of heart and brain disease.
Nuts and fatty fish should be your primary source of unsaturated fats. You can also find them in olive and other vegetable oils (make sure they are cold-pressed!).
Carbohydrates play a crucial factor in securing enough energy, which is vital during training. Carbs will get you through intensive workouts, providing the body what it needs to function at maximum capacity.
However, you should avoid complex carbs, and instead focus only on consuming simple carbs. They are easy to digest, and there is no danger of an unhealthy effect or energy crashes. Focus on wholegrain foods and vegetables. You can also eat oatmeal, starchy veggies like corn, and quinoa. Many people go with a low-carb diet, which can be effective for weight loss, but it is not a good choice for muscle building.