20-40 minutes after exercise, supplement a certain amount of simple carbohydrates and protein with fast absorption, generally 20 grams of carbohydrates and 20 grams of protein, because it is very urgent for the human body to absorb protein at this time. Carbohydrate can be honey water, fruit, etc. Protein can be egg white or protein powder.
65438+ 0-2 hours after exercise, have a dinner and add about 20g of protein and some vegetables.
Protein can choose meat and eggs. Drinking a glass of milk half an hour before going to bed is very helpful for building muscles.
The effect of breakfast is similar to that of dinner after exercise. After a night's consumption, the human body urgently needs energy to repair muscles. You can eat a little breakfast, but you must eat well. The best combination is compound carbohydrate-whole wheat bread or grain+fruit+protein-protein powder, egg white and so on. It is more scientific to gain muscle, and at the same time, you can gain less fat.