Training Day: Best! After getting up in the morning, you can take 20-30 grams on an empty stomach, 30 grams before training in the afternoon (protein powder and the like) and then do high-intensity training, and then drink about 30 grams after training. Eat some carbohydrates (bananas) accordingly.

Rest day: you can eat food with the same nutrition (egg protein) without drinking. When you are not training, I suggest you take 1 hour for continuous exercise, aerobic exercise, jumping exercise and cycling, which will be of great help to your equipment training.

Of course, rest is also important!