Breakfast bread, milk, eggs, whatever.

If you eat before exercise, you should eat at least half an hour ago (I mean a little padding, not dinner). If you have just finished exercise, it is easy to get appendicitis.

Protein is generally supplemented after exercise, such as milk, protein powder and egg white. It is best to eat it half an hour after exercise, and it is also good to eat it before going to bed. Egg yolk, about one a day, has high cholesterol content.

One more thing, it is also important not to ignore carbohydrate intake.