It is appropriate to eat some foods rich in protein, carbohydrates and cellulose in the evening after fitness, which will help to restore physical strength and promote muscle growth. Here are some recommended foods:

1. Chicken breast or fish: These meats are rich in high-quality protein, which is helpful for muscle repair and growth.

2. Brown rice or whole wheat bread: These foods are rich in carbohydrates, which can provide energy and help muscle recovery.

3. Vegetable salad: Choose a variety of brightly colored vegetables, such as spinach, carrots and broccoli. , with low-fat sauce, healthy and delicious.

4. Beans: such as tofu, black beans and chickpeas. , rich in protein and cellulose, is helpful for muscle recovery and digestion.

5. Fruits: Choose some fruits rich in vitamin C, such as oranges, strawberries and blueberries. , contribute to muscle repair and anti-oxidation.

6. Nuts and seeds: such as almonds, walnuts and flaxseed, which are rich in healthy fat and protein, can provide extra energy.

In addition, avoid excessive intake of high sugar, high fat and processed foods, so as not to affect sleep and physical recovery.