You can eat bananas half an hour before training, mainly to extract some glycogen for our body, and then increase the intensity during training. After training, you should eat more foods containing protein, but before eating protein, you should eat some bread and secrete some insulin in your body, so that protein can better synthesize muscles.

Drink milk or protein powder within 30 minutes after exercise.

After an hour, you can eat staple food and lean meat, as well as a lot of fresh vegetables and fruits.