After fitness, add plenty of water, wait for half an hour before eating, and pay more attention to protein, such as beans, milk, eggs and meat. Drink water one hour before fitness, drink water half an hour after fitness, and eat again half an hour after fitness.

1. Carbohydrates, easily absorbed things, such as bananas, sports drinks, bread, oats or honey.

2. protein can't be ignored, and protein powder and egg white are the best.

Sugar is also essential. Rice, bread and steamed bread all contain sugar. You can add some fruits, watermelons, bananas and apples if you can.

Note: It is best to supplement fitness drinks during exercise. When drinking water, it will get drier and drier, because a lot of electrolytes and sodium will be lost when sweating, so you should drink fitness drinks accordingly. It is not recommended to eat meat and other foods absorbed for a long time.