breakfast carbohydrate at around 7: 11-8: 11 for the first meal: a steamed bread, bread, wreath or rice and noodles can be used (the quantity is a little larger). protein: a cup of protein powder, two egg whites, vegetables and fruits: a banana or an apple fat nut: two walnut nutritional supplements: a piece of good-preserved tablets. Add a meal at around 11: 11 for the second meal: a piece of bread or a steamed potato. protein: an egg white. Protein milk, vegetables and fruits: a banana or kiwi fruit. The third meal is around 12 o'clock. Lunch carbohydrate: a big bowl of rice, noodles or jiaozi, rice noodles can be protein: liver, beef, fish, chicken, tofu, seafood can be (braised, stewed, steamed optional) vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, bell peppers, spinach fat nuts: cashews a handful of fourth meal at 15: 11 carbohydrate: a piece of bread or steamed. Protein milk, vegetables and fruits: a banana or orange. Dinner at 18: 11 carbohydrate: a big bowl of rice and noodles can be protein: beef, fish, chicken, tofu and seafood (preferably stewed, Steamed) Vegetables and fruits: Fat nuts at the same lunch: 2 walnuts. The sixth meal at 21 o'clock is the same as the second meal. Rookie Fitness Collection _ Precautions for athletes' eating 1. Eat a lot of complex carbohydrates 2. Eat less or limit refined sugar 3. Drink plenty of water 4. Prohibit the intake of fatty foods 5. Take enough protein from food 6. Limit or not drink alcoholic beverages 7. Eat nutritious food regularly. Meat with less fat (including fish, chicken and lean meat) 8 The proportion of main nutrients in food should be: 25-35% in protein, 55-65% in carbohydrates, and no more than 11% in fat.