When you exercise, you usually eat chicken. If conditions are better, you can eat beef. Their fat content is not high and they will not get fat. The content of creatine in beef is less. Eating 30 Jin of beef can only get 5 grams of creatine, while the intake of creatine in bodybuilding is 5 grams per day. So there is no need to take creatine through beef, and supplements can be used.

When you exercise, you can eat like this:

The first meal

Breakfast is served around 7: 00 -8: 00:

Carbohydrate: steamed bread, bread, flower rolls or rice and noodles can be used.

Protein: One cup of protein powder and two egg whites.

Lipid nuts: 2 walnuts.

Vegetables and fruits: bananas or apples.

Nutritional supplement: one tablet of Shanshu.

The second meal

About 10 point

Extra meal:

Carbohydrate: A slice of bread or a steamed potato.

Protein: A kind of protein milk.

Fruits and vegetables: bananas or kiwis.

Third meal:/kloc-around 0/2 o'clock, lunch:

Carbohydrate: a big bowl of rice, noodles or jiaozi or rice noodles.

Protein: Liver, beef, fish, chicken, tofu and seafood are all available (braised, stewed and steamed).

Lipid nuts: a handful of cashews.

Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper and spinach.

The fourth meal

15 point

Extra meal:

Carbohydrate: a piece of bread or a corn cob.

Protein: A kind of protein milk.

Fruits and vegetables: bananas or oranges.

The fifth meal

18 point

Dinner:

Carbohydrate: A big bowl of rice or noodles will do.

Protein: Beef, fish, chicken, tofu and seafood are all acceptable.

Lipid nuts: 2 walnuts.

Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper and spinach.