1. High protein: protein is the foundation of muscle growth, and bodybuilders need to get enough protein every day. It is suggested to eat some foods rich in protein, such as chicken breast, fish, tofu and eggs.

2. Proper amount of carbohydrates: carbohydrates are the main energy source of the body, and bodybuilders need to ensure adequate energy intake. It is suggested to choose carbohydrates with low GI (glycemic index), such as oats, sweet potatoes and whole wheat bread.

3. Healthy fat: Healthy fat can provide energy, help the body absorb fat-soluble vitamins and maintain normal physiological functions. It is recommended to eat more unsaturated fatty acids, such as fish oil, nuts and olive oil.

4. Eat more vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and dietary fiber, which helps to keep healthy. It is recommended to eat at least five servings of vegetables and fruits every day.

5. Control the intake of salt and sugar: Excessive intake of salt and sugar will have a negative impact on health. It is suggested to choose foods with low salt and sugar, and try to avoid processed foods.

6. Maintain water balance: Fitness people need to ensure adequate water intake to maintain the normal metabolism of the body. It is recommended to drink at least 8 glasses of water every day, and the water intake can be appropriately increased during exercise.

7. Diet: Try to keep three meals a day and avoid overeating or not eating for a long time. In addition, it is best to eat dinner 2-3 hours before bed, so as not to affect the quality of sleep.

In short, people who exercise should pay attention to balanced nutrition, high protein, moderate carbohydrates, healthy fat, eat more fruits and vegetables, control the intake of salt and sugar, and maintain water balance and diet. When making recipes, you can adjust them according to your physical condition, exercise amount and goals. If necessary, you can consult a professional dietitian.