You can eat a lot of fruits when you exercise, especially fruits with high fructose content and high carbohydrate content, and bananas have high carbohydrate content. You can eat bananas to supplement quickly before and after fitness, and even eat bananas when adding meals.

Muscle-building and fitness diet is not only to eat more fruits, but also to eat enough nutrition in a balanced way.

You should eat high-quality food rich in carbohydrates and protein, and eat five or six meals a day. You need to eat 6 grams of carbohydrates and 1.8 grams of protein every day for a weight of about one kilogram. For example, the body weight 120kg, and the daily intake of enough carbohydrates and 100g of protein.

Foods rich in carbohydrates are: rice, noodles, steamed bread, potatoes, sweet potatoes and so on.

Protein-rich foods include: egg white, chicken breast, beef, shrimp and so on.

How to eat specifically, you can see more about Zhuo Shu's weight gain sharing.