First of all, evening is not the best time for you to exercise. Moreover, your forced exercise causes brain stimulation and excitement, so it is easy to fall asleep at night.

If you can't exercise during the day because of work, you can adjust it.

It is best to run for half an hour. Fitness is adjusted to around 6 o'clock. Because it is dinner time, you must prepare food in advance, one or two boiled eggs and a glass of milk. Pay attention to thick milk. One hour after exercise, you can eat some other foods selectively, not too much.

Generally speaking, according to your age, while exercising your muscles, your daily food intake will greatly increase. Pay more attention during the day, eat less and eat more meals. Detailed nutritional supplements can be Baidu.