1. Take appropriate carbohydrates and take advantage of the opportunity of anabolism after training. It is suggested that it is best to arrange 25% of the total carbohydrate per day to be eaten immediately after training.

2, supplement protein, with the progress of training, the body constantly consumes muscle glycogen reserves. If glycogen storage is too low, it will force the body to change its energy source and use more protein as fuel.

Pay attention to avoid indigestible protein food, such as chicken, beef, steak, etc. And choose foods that are easy to digest and provide protein amino acids quickly, such as milk, egg white, protein powder, etc. After training, the muscle will reach the peak of amino acid and protein absorption within one hour and one minute.