1, choose to eat before training, there is still plenty of time, and the meal can be cooked around 5 o'clock. Compared with eating after 7 o'clock, eating before practice has a wider range of choices, because eating at this time has enough time for us to digest before going to sleep.
2, eat after practice, this should be the choice of most office workers, because many of them get off work at 5-6: 30. At this time, most people are used to going directly to the gym and eating a little after exercise. Of course, some people choose not to eat directly, or use fruit+yogurt as a meal replacement, which is not desirable.
Matching principle: a small amount of carbohydrate staple food+more protein+more vegetables+a small amount of low-sugar fruit or no fruit.
3. Eat before practice+eat after practice
This is a flexible collocation scheme, mainly considering the time and actual needs of different groups of people.
You can eat some food half an hour before training or 1 hour to repel hunger. At this time, you can choose some healthy snacks and fruits. At the same time, you can also eat whole wheat bread or boiled eggs, but not too much, as long as it can repel hunger.
After training, you can follow the "carbohydrate staple food+protein (meat protein/non-meat protein)+beneficial fat+fruits and vegetables", but the overall amount should be reduced appropriately according to your personal situation.
Two collocation schemes:
1. Put the main meal (carbohydrate staple food+protein+beneficial fat+fruits and vegetables) in the first place, and eat healthy snacks after exercise.
2. Eat healthy food before practice and have dinner after practice.