Exercise as early as possible in the evening, not later. It is best to have dinner before exercise 1~2 hours to supplement enough energy, and supplement protein food or whey protein powder after exercise. If you want to go straight to the gym after work, you'd better eat food prepared in advance before work, such as a light lunch. If there is no light meal, you can have a simple dinner, such as instant oats, bananas, milkshakes and so on. Protein will be supplemented after fitness.