Generally, you should ensure that you have more than 8 hours of sleep time, so that your muscles can get a better rest. Be sure to go to bed before 1 1 at night!
Then, it is the focus of today's diary.
Protein and carbohydrates should be supplemented in large quantities for dietary problems in the fitness stage. You can find more detailed information on the internet, so I won't list them here.
I wrote down my diet for your reference, because many people are asking and I can't answer them all. I can only give you a reference here.
As I am still a student, the nutrition at school is not as good as at home, so I can only supplement it like this.
Starting in the morning, two eggs, no yolk, two or three pieces of sugar-free whole wheat bread and a glass of sugar-free skim milk will do.
Lunch is usually eaten in the canteen, so try to choose meat, such as chicken, and some plant proteins, such as tofu and beans.
Go to the gym for training. You can eat one or two bananas before training, drink a cup of protein powder and two pieces of whole wheat sugar-free bread after training.
For dinner, you can choose skim sugar-free milk, whole wheat bread, chicken legs and two eggs without yolk, as well as an apple and other fruits.
Just drink a glass of sugar-free skim milk and protein powder before going to bed. You can have an extra piece of bread. Don't eat too much, or you will easily become fat. Remember to eat this meal before nine o'clock before going to bed.
About how to eat protein powder, drink a cup of protein powder without milk within half an hour after training, here is 2 or 2.5 spoons, and drink a cup of protein powder with milk before going to bed, here is about 1.5 spoons. Just halve the protein powder when you don't train. It's very simple.
In short, drink sugar-free skim milk, eat sugar-free whole wheat bread, get enough sleep, 8 hours is enough, and don't eat yolk for eggs, otherwise it will be bad for kidney function. As for the rest, you can continue to ask questions and I will answer them one by one.