Everyone needs to eat! Eat less before training. If you don't eat nutrition, drink a glass of milk with about 25G oats and two egg whites 30 minutes before training. Oats absorb slowly and can provide carbohydrates commonly known as energy for a long time, ensuring that your muscles will not decompose during training and exercise is weak! Drinking milk and eating egg whites is mainly to supplement protein and grow muscles. After training, eat some foods that release carbohydrates quickly! Just rice. Hehe, have some beef, milk and eggs! 4 egg whites! The main thing is to repair your damaged muscle fibers (if you train enough! But only if you have enough training. If it is not enough, it will be overweight. I hope my answer is useful to you. Good luck! Ask me if you have any questions!