1, protein, besides eating foods containing animal protein, you should also eat more soy products rich in plant protein. Soybean sprouts are rich in aspartic acid, which is beneficial to the metabolism of lactic acid in muscles and delays the appearance of fatigue. It is a cheap and suitable food for fitness exercisers. Generally speaking, within 90 minutes after training, the demand in protein reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.

2, vitamins Fresh vegetables and fruits contain a variety of vitamins, as long as you often eat different varieties of vegetables and fruits, you can get a variety of vitamins needed by the human body.

3. Carbohydrate: Generally, adequate carbohydrate should be supplemented before fitness exercise to ensure the storage of liver glycogen, provide energy for training and prepare for maintaining blood sugar level; After exercise, carbohydrates should be supplemented in time to promote the recovery of muscle glycogen and liver glycogen. Foods rich in carbohydrates mainly include rice, cereals, potatoes, vegetables and fruits.