Keeping healthy is good for you, but nutrition is more important than training.

You can exercise between 3-5 pm, which is the best time.

30 minutes before fitness, drink 25 grams of protein powder +3 grams of creatine and eat a banana. Banana is a simple carbohydrate, which is most suitable for providing sugar for fitness.

During exercise, drinking 25 grams of Kangbite fitness drink for many times can provide the carbohydrates needed during exercise.

Drink 30 grams of protein powder +3 grams of creatine+15 to 25 grams of white sugar immediately after fitness, and then eat a piece of bread or a flower roll and other complex carbohydrates to provide energy from fitness to dinner, slowly release sugar and prevent muscle decomposition.