1, eat less and eat more: a day is divided into 5-6 meals, with an interval of about three hours. \x0d\2。 In the whole day's diet, we should not only include protein, carbohydrates and fat, but also include basic vitamins and minerals, as well as appropriate supplementary sports nutrition. \x0d\3。 In terms of nutritional intake, food is the main nutrition. Supplementing sports nutrition cannot replace normal food. Only when it is not balanced in normal food can it be supplemented. \x0d\4。 According to different training levels, training intensity, recovery training cycle and available nutritional conditions, the distribution of nutrition should be arranged reasonably. \x0d\5。 The usual training cycle is six meals a day, and the training time is arranged at 5 pm. If the training time is changed, the dietary arrangement and nutrition distribution can be adjusted appropriately. \x0d\:\x0d\ 1。 For people who need to lose weight, even hard training may be ruined by your favorite French fries, hamburgers and soda, so you must control your calorie intake, refer to the GI value of food, and even weigh the food. \x0d\\x0d\2。 It is suggested to control the daily calorie intake to about 300 calories lower than the calorie consumption, so that the weight (not fat) that can be lost in one week is 1kg. (calorie consumption = basal metabolism+extra exercise consumption) \x0d\3. People who gain muscle, especially thin people, want to change from thin people to strong people, and the only thing they need to do is eat! If you don't eat enough, you can't provide enough calories and nutrition for your body, and you won't gain weight.