1. Supplement sufficient carbohydrates before fitness to ensure liver glycogen storage, provide energy for training and maintain blood sugar levels. Foods rich in carbohydrates include rice, cereals, potatoes, vegetables and fruits.
2. After exercising, you should eat more foods containing animal and plant proteins. Generally speaking, protein demand reaches its peak within 90 minutes after training, and protein supplementation is most effective at this time. Foods rich in protein mainly include: lean meat, eggs, fish, milk and beans. The above is generally acceptable for your consumption level!