Well, you need to supplement a certain amount of carbohydrates during fitness, at least 1KG. In protein, there are 1 to 2g of protein in the usual diet, which can't meet the supplement method. Drink 20G protein powder before exercise and 40G after exercise, preferably animal protein, that is, pure whey protein powder. Amway's plant protein has little effect, and if you eat eggs, you should eat egg white, at least not only egg yolk. If you don't want to buy whey protein powder, eat three eggs 1 egg white in the morning, eat three egg whites and two egg yolks before training, and eat three egg whites and one egg yolk after training, usually 30 minutes in advance. If the fat content is low, you can add some carbohydrates, such as making about 50G oatmeal before training, and drinking two spoonfuls of honey or 50G glucose or two bananas after training.