Eat more carbohydrates in the morning, then eat some carbohydrates before exercise, eat less carbohydrates and high protein in other meals, and eat as little fat as possible. As for delicious food, according to my personal taste, I usually eat egg white+a lot of carbohydrates in the morning, eat a normal diet at noon, eat some fruit in the afternoon (before exercise), drink protein powder after exercise, and eat steak or curry chicken legs at night (which saves time)+a little carbohydrates.