If your training is ok. It's just the wrong way to eat. The body needs a lot of carbohydrates to provide energy during fitness. So eat 60% full 1 hour before fitness. When you eat more cellulose, it can help you to supply energy continuously during training. After exercise, the body's carbohydrates are at a low level. . You have to eat foods that are easy to absorb high carbohydrates. Such as bananas and rice. After heat balance, supplement protein to repair your damaged muscle fibers. Achieve muscle gain …

. Milk and eggs are rich in protein. Low carbohydrate, Asians generally have poor lactose absorption.