1. Control the total calorie intake: You need to consume more calories when exercising, so you need to control the total calorie intake. It is suggested to eat some high-fiber and high-protein foods before and after fitness, such as chicken breast, fish and beans, to increase satiety and energy intake.

2. Reasonably allocate the ratio of carbohydrate to protein: carbohydrate is the main energy source of the body, and protein is an important nutrient for muscle growth and repair. It is suggested to take proper amount of carbohydrate and protein every day, and the ratio is 3: 1 or 4: 1.

3. Increase the intake of vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals, antioxidants and other nutrients, which helps to improve human immunity and resistance. It is recommended to eat more than 5 servings of fruits and vegetables every day.

4. Pay attention to the diversity of diet: different kinds of food contain different nutrients, so it is suggested to diversify the diet to ensure that the body gets enough nutrition.

5. control the intake of salt and sugar: too much salt and sugar will increase the burden on the body and affect health. It is suggested to reduce the intake of processed foods and drinks and choose fresh ingredients to cook by yourself.