It is one of the important factors to promote the rapid recovery of the body and eliminate muscle aches. The collocation of food should be balanced and diverse, and it is forbidden to be partial to food. When sweating in summer, you should add light salt water or sports drinks in moderation. Pay attention to keep the acid-base balance of food. Protein is too high, which will increase acid substances and reduce alkali reserves, which is not conducive to the recovery of the body. The reasonable ratio of carbohydrate to protein is 7∶3.

Eating something before and after exercise can promote muscle to synthesize new protein and prevent its protein from degrading.

Before exercise: Eat 5- 10g high-quality protein 5- 15 minutes in advance, and try to avoid carbohydrates and fat. The easiest way is to make your own protein shake.

After exercise: For the purpose of burning fat, eat 10g protein immediately, and completely eliminate carbohydrates and fat. To gain muscle, eat 10g protein and 20g carbohydrate.