When to eat depends on what kind of exercise you do at night. If you swim at night, you should be 30-40 minutes earlier. If you do aerobics or spinning at night, it is recommended to do it 45 minutes to an hour in advance. If you play badminton or similar sports at night, it is recommended to do it about 30 minutes in advance. If you only want to run at night when you get home, you can do it one hour earlier. And try to run for 2 hours after exercise, so that you can sleep. As for what to eat, it depends on the individual, not necessarily. The principle is to eat more vegetables, moderate meat and less staple foods such as rice and steamed bread. Don't add meals after exercise at night. If you are really hungry, it is ok to eat some fruit and boil an egg.