You can eat a banana and 45g whey protein before practice. You can soak another 45g when practicing. When drinking water (it is better to add pure arginine), whey protein powder (BcAA) should be pure! Don't eat anything with vanilla, chocolate … flavor! 75% are high-calorie additives! Be sure to eat sweet! You can add soy milk (not sweet) to soak together! Too much aerobic! About as long as the speed 12.5 km 15 minutes! Re-training for 60~90 minutes (depending on physical condition), you must do resistance training and change your body posture.