2. Make sure that every meal contains carbohydrates to provide enough nutrition for muscles.

3. Take a proper amount of protein.

4. Don't go on a low-fat diet.

5. Ensure adequate intake of dairy products.

6. Fruit intake can be arbitrary, 2 servings a day is enough, but you can also eat more.

7. The last meal before training should be 30 minutes before training, and ensure that it contains a lot of digestible carbohydrates and 30 grams of wheat protein. At the same time, 80-100g carbohydrates (such as sugar) should be supplemented immediately after training. Only in this way can we ensure that the effect of training is to increase muscles rather than reduce them.