After training, you need to take a lot of protein and replenish enough water. Because muscles are made up of protein and water.

Foods containing protein: eggs, milk, lean meat, fish, etc. Was eaten after an hour of training.

Besides protein, we also need to take in sugar and replenish glycogen in time. Sugar food is mainly staple food: steamed bread, rice, pies, bread and so on. In addition, some fresh vegetables and fruits are added to ensure that vitamins, minerals and other nutrients are fully supplemented, which is more conducive to nutrient absorption and muscle growth.