1. Control total calories: You need to consume more energy when you exercise, so you need to control the intake of total calories. It is suggested that the daily total calorie intake should be determined according to individual conditions.

2. Increase the intake of protein: protein is an important nutrient for muscle growth, so you should increase the intake of protein during fitness. It is recommended to take protein 1.5-2g/kg every day.

3. Reasonable distribution of carbohydrates and fats: carbohydrates are the main energy source of the body, and fats are necessary nutrients to maintain the normal operation of the body. It is recommended to eat proper amount of carbohydrate and fat every day to keep the energy balance of the body.

4. Eat more vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals, cellulose and other nutrients, which helps to enhance human immunity and digestive function. It is recommended to eat more than 5 servings of fruits and vegetables every day.

5. Pay attention to the time and frequency of eating: It is necessary to ensure adequate energy supply during fitness, so it is necessary to pay attention to the time and frequency of eating. It is recommended to divide it into three meals and two or three snacks every day to ensure that each meal has enough nutrition and energy.