(1) Read some research papers. Supplementing enough sugar in fitness can prevent muscle loss. Therefore, it is recommended to ensure adequate sugar supply before fitness. It is suggested to eat all kinds of bread, drink honey water and energy-containing health drinks when exercising.

(2) Supplementing branched-chain amino acid BACC before exercise can effectively prevent muscle loss during exercise.

Supplementing sugar within one hour after exercise is more important than supplementing protein.

It is recommended to drink honey water and bananas as soon as possible to supplement sugar. At the same time, add a proper amount of protein powder. Generally, 70kg of 15-25g is almost the same.

Then, the next few days are also an important time for muscle growth. In the next three days, it is necessary to ensure at least 1.5* body weight (kg) of protein intake every day. It is best to spread it evenly, such as eggs and milk in the morning. Come to an apple at ten o'clock in the morning, drink 15g protein powder, eat some meat at noon, and come to a banana at four o'clock in the afternoon, 15g protein powder. Have some dinner and come back with 10g protein powder in the afternoon. (If it is enough to eat protein at noon, it is ok not to eat it in the afternoon. )

This digestion is the best.