But I'll give you my normal habit of matching three meals. I also practice martial arts, which is the collocation when I have little training:
Several combinations of breakfast: 1, milk+bread (or dumplings) 2, rice porridge+fried dough sticks+salted eggs 3, pig soup+dumplings (or other pasta). According to our eating habits, we don't eat high-protein and high-calorie foods like westerners, but mainly light ones.
Lunch: This is an important meal. Don't rush it, it will directly affect the most tired afternoon. And many people choose afternoon training, and afternoon training is also the best time. If you don't eat well, you can have afternoon tea to replenish your energy and meet the afternoon training. I am usually: rice+meat+eggs+vegetables.
Dinner: Dinner is generally the most abundant meal, but you should choose the right time to eat and eat according to your personal purpose.
If you train more, you can consider increasing the number of meals and reducing your food intake.
It can be increased to five meals, and each meal is subject to five or six full points, so as to avoid drinking a lot of water and ensure that the training can be supplemented in time. Excessive drinking will affect the training state.
This is my usual training experience, I hope it will help you. If you need a more detailed diet plan, you can consult a professional fitness dietitian who will provide a more detailed training diet plan.
The combination of work and rest is simple. Ensuring adequate sleep is the best way to work and rest. The nap time is controlled between half an hour and one hour. Taking a nap is very important and has a great influence on the mental state in the afternoon. Moreover, having the habit of taking a nap is also a health care practice. Practicing martial arts not only has the function of attack and defense, but also pays attention to health preservation. Don't stay up late at night, you'd better fall asleep at eleven o'clock.