Eat more protein-rich foods at dinner, such as eggs (you should not eat too many egg yolks, 2 at a time is enough, more egg whites), fish, cheese, low-fat milk (may not be suitable for digestion)
2) Proper hydration is very important when exercising. You can drink ordinary cold water, or you can add some glucose to it. Used to replenish energy.
3) After general fitness, the coach will ask you to eat some protein-rich foods. But in comparison, it is more effective to supplement protein foods before fitness. If you want to eat, do so one hour to one and a half hours after exercise
4) Ordinary people need to consume about 1 gram of protein per kilogram of body weight every day,
Fitness people need to consume about 1.5-2.0 grams of protein per kilogram of body weight every day. It is common for fitness people to eat more than a dozen proteins a day, but the intake should be based on their own conditions. Eating too much will not only waste high-quality protein, but also increase the burden on the liver and kidneys. Be careful about the intake of egg yolks. Although egg yolks are rich in nutrients, they are high in cholesterol! Generally, do not exceed 2 eggs a day. The staple food is mainly pasta, and eat more fruits and vegetables.
5) You didn’t even say how to exercise. Generally, muscle exercises should be repeated every other day to fully stimulate the muscles and allow them sufficient rest and recovery time
As long as you eat less spicy food and dry food every day, you should eat more than 4 kinds of fruits every day after exercise. In that case, the vitamins in your body will be enough