After half an hour's training, gold should be ingested with high-quality protein and simple carbohydrates. Muscle-building powder has the best effect, because the proportion of ingredients in it is aimed at this half-hour gold, and it is all high-quality protein and simple carbohydrates. As for the collocation you mentioned, the rest of the time is spent on eating. Rice is a complex carbohydrate, and the protein of chicken breast is also complex, so it is not suitable for eating after training. There are not many things that gold can eat in half an hour. Protein is nothing more than egg white and whey protein powder, but there are many kinds of carbohydrates. Bread, cakes and bananas made of refined flour are very effective, even cola will do.