Your goal should be to gain muscle. It is recommended to take some before and after fitness. 65438+ 0.5 hours before fitness, you can eat a little low Gi food and slowly release sugar to ensure the stability of blood sugar during your fitness. I usually eat a corn or a banana (banana GI is not low, but I love it), and I have seen Big V recommend eating a whole wheat bread with peanut butter (peanut butter has a small bag, which is convenient to take to work). Take a bath after exercise. It is suggested that you take high GI food and enough protein to supplement the consumed muscle glycogen, so as to gain muscle. Eating sugar and protein about an hour after fitness is one of the keys to gain muscle. Please be sure to eat some. I usually eat subway (chicken sandwich), or I can drink a cup of skim milk (with sugar), a cow's head or chicken breast, two egg whites and so on. But it is not recommended to eat late, and don't eat for at least 2 hours before going to bed.