If it is a heavy aerobic exercise, such as running on a treadmill for an hour, or anaerobic exercise, it is recommended to eat something one and a half to two hours before exercise, or eat digestible carbohydrates (biscuits, etc. ) One hour before exercise.

After exercise:

Supplement nutritional supplements, such as creatine and protein powder, half an hour after exercise;

Protein should be properly supplemented within one hour after exercise;

Make up dinner one hour after exercise.