2. Fitness crowd needs 0.8g- 1.0g protein per kilogram of body weight (some say it is 1~ 1.5g, which is a little too much for me, so I can measure it myself). According to the weight per kilogram 1g, you need 68g protein.
A. Each piece of beef contains about 23 grams of protein.
B Each egg white (yolk is not recommended because of high cholesterol) contains protein11g.
C each couple's milk contains 3 grams of protein.
Because I don't know how to arrange your breakfast and dinner, the amount of food after training can't be calculated. You can tell me, and I will help you solve it.
Regarding fruits and vegetables, we should give priority to alkaline foods, such as oranges, grapes and apples. Because lactic acid in the body increases greatly after fitness, body fluids are acidic, and proper supplementation of alkaline foods has a neutralizing effect. Although these fruits are sour, they will become alkaline when eaten in the body, which will eventually make the blood alkaline, which is conducive to the recovery and growth of muscles.