2) After general fitness, the coach will ask Pu to weigh some rich foods in protein. But in contrast, it is better to supplement protein foods before fitness. If you want to eat, you have to wait an hour to an hour and a half after exercise.
3) The average person needs about 1g protein per kilogram of body weight every day.
Fitness people need to consume about1.5-2.0g of protein per kg of body weight every day. It is common for people who exercise to eat more than a dozen kinds of protein every day, but they should take it according to their own situation. Eating too much will not only waste high-quality protein, but also increase the burden on liver and kidney. Be careful about the intake of egg yolk. Although egg yolk is nutritious, it has high cholesterol! Generally, there should be no more than two in a day. The staple food is mainly pasta, and eat more fruits and vegetables.
4) You didn't even say how to exercise. Generally, muscle exercise should be repeated every other day, which should not only fully stimulate the muscle, but also leave it enough rest and recovery time.