Diet should be high in protein, low in water, high in fiber and moderate in fat during fat reduction. If you control your diet while exercising, the quality of protein you eat depends on the situation.

Generally speaking, on the day of exercise, you can eat a 200g serving of beef, chicken breast or salmon and salted shrimp for lunch and dinner, and drink a 250ml cup of whole milk with boiled eggs for breakfast. On non-sports days, it is suggested to slightly reduce protein's intake, such as changing the milk for breakfast into soybean milk, and eating about 200g of beef, chicken breast and salmon for lunch and dinner.