1. Never go on an empty stomach before exercise. For example, it is absolutely impossible to go to the gym every lunch or dinner. Because in the process of fitness, especially the training with a large amount of exercise, there is a great demand for physical fitness, and fasting will lead to muscle consumption and muscle loss.

2. Supplement protein regularly every day, for example, eat 2-4 egg whites every morning, and it is best to eat only 1 egg yolk, so as to keep the body's protein content within a certain range. Of course, there must be enough exercise, otherwise it will easily lead to protein surplus and increase the burden on the kidneys.

3. protein absorption after fitness. About 40 minutes after fitness, the body needs protein to reach its peak. Generally, everyone drinks protein powder 20-30 minutes after fitness. Protein powder is transformed and absorbed quickly, which is just suitable for the body to practice muscles.

4. After fitness, not only protein should be supplemented, but also carbohydrates should be supplemented, which is also essential for muscle training. Generally choose whole wheat bread, oatmeal and so on.

5. Many vegetables are also rich in protein, such as broccoli or carrots, the king of vegetables. People who exercise can eat more at ordinary times. Foods with high protein and low fat are very popular with bodybuilders.

6. If you want to lose fat while gaining muscle, you can take the method of eating less and eating more meals. Basically, replace a meal with a banana or an apple at around 10 in the morning and around 3 pm. In order to reduce hunger and prevent overeating at dinner.