Simple dietary guidelines.

2 hours before training: promote fat consumption during exercise, increase exercise endurance and reduce muscle consumption.

Carbohydrate: ~ 1 g/kg body weight, low gi. Protein: The essential amino acid is about 6 grams, so it is ok to take it from food. Fat: Very few.

Recommended food: 1 cup of milk oats/1 slice of miscellaneous grains bread/two or three portions of low gi fruit.

Training: Promote the secretion of beneficial hormones, enhance strength, increase endurance, gain muscle and reduce fat.

Carbohydrate: less than or equal to 60g/ hour, small amount for many times, easy to absorb with high gi. Protein: 10-30g essential amino acids, whey protein powder is recommended. Fatty: End it.

Recommended food: a bottle of sugar or honey water/sports drink/some candy+protein powder /2-3 egg whites.

Two hours after training:

Promote physical recovery, store excess glycogen as physical strength, increase muscle and enhance immunity.

Carbohydrate: ~ 1.2g/kg body weight, medium and high gi. Protein: more than 6 grams; The recommended daily total intake is 1.2~ 1.7 g/kg body weight. Fat: a small amount of reasonable intake.

Recommended food: superior staple food (such as white rice and flour)+some white meat. Attention! Ordinary daily trainers don't need to be accurate to grams, as long as there is nothing wrong in principle.