1. Diet before exercise:

-Carbohydrate: 65438+ 0-2 hours before exercise, intake of proper carbohydrate can provide energy, such as whole wheat bread and fruit.

-protein: protein is an important nutrient for muscle repair and growth, which can be taken 30 minutes before fitness, such as chicken breast and eggs.

-Water: It is very important to keep your body hydrated, especially before high-intensity training, you can drink some water or sports drinks to replenish water.

2. Diet after fitness:

-Carbohydrate: Within 30 minutes after fitness, moderate intake of carbohydrate can promote muscle recovery and growth.

-protein: Eating protein-rich food within 30 minutes after fitness is helpful for muscle repair and growth. Such as lean meat, fish and beans.

-Water and electrolyte: replenish enough water and electrolyte (such as sodium, potassium, magnesium, etc.). ) can help the body recover and prevent dehydration and muscle spasm.

In addition, the following points should be noted:

-avoid overeating or hunger during training, so as not to affect sports performance and health.

-Arrange the diet reasonably according to individual needs and goals, and consult a professional dietitian or coach if necessary.

-Try to avoid high sugar, high fat and processed foods, and choose fresh and natural ingredients.

-Pay attention to controlling food intake to avoid excessive calorie intake leading to weight gain or muscle loss.

-Adjust your diet plan according to your own situation. If you have a history of special diseases or allergies, you should follow the advice of a doctor or dietitian.