Drink water one hour before exercise, and then drink water half an hour after exercise. Generally, we don't eat until half an hour after fitness. If it is night, it is best not to eat anything, but to eat fruits and melons.

There are usually two meals after training. 60 minutes for a meal and 60 minutes for a meal.

1. 60 minutes after training is called the golden age of nutritional supplement.

Seize the 60 minutes after training. The opportunity to help you exercise your muscles is crucial.

2. At this time, not only are your muscles eager for protein and carbohydrates, but your whole metabolic mechanism is also in the golden age:

3. A large number of nutrients can be sent directly to muscle cells quickly and preferentially, and nutrients can also quickly avoid entering the state of fat cells.

So the best thing you can do at this time is to arrange meals immediately after training (1-30 minutes is the best), and some people begin to supplement nutrition after training!

Immediately after training: ingest 30g of rapidly absorbed protein (such as whey protein) and 30g of rapidly absorbed carbohydrates. This can quickly promote muscle recovery and growth, and at the same time improve the level of insulin. Insulin can push amino acids and glycogen into muscles faster, promote the release of testosterone, and hinder the release of catabolic hormone cortisol.

Dinner will be served in 60 minutes

Eat food immediately after training, rest 1 hour, and you should eat dinner after training. Studies show that this meal should be rich in protein and carbohydrates to promote muscle growth. Intake 30-50g lean protein such as beef, chicken, eggs, seafood or dairy products, and 60- 100g slowly absorbed carbohydrates such as sweet potato, oats, whole wheat bread and brown rice.