Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building. And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).

Foods that can't be eaten for fitness:

Avoid eating: snacks, melon seeds and peanuts, ice cream, Chinese cooking, beef and mutton, pork and other red meat are not edible.

Among fruits, bananas should be eaten less, but they can be supplemented appropriately, and drinks should be drunk less, such as carbonated drinks and orange juice.

Avoid carbonated drinks, concentrated fruit juice, tea, coffee, etc. To replenish water. It is best to use sports drinks, which can not only supplement water, but also supplement sugar and electrolyte.

In short: Eat more foods rich in dietary fiber and protein. Eat less greasy and spicy food.