1, eat less and eat more meals: a day is divided into 5~6 meals, and the interval between meals is 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 nutrition intake, food is the main nutrition. Supplementing sports nutrition can't replace normal food. It can only be supplemented when it can't be balanced in normal food. \x0d\4. The distribution of nutrition is reasonably arranged according to different training levels, training intensity, recovery training cycle and available nutritional conditions. \x0d\5. In the usual training cycle, there are six meals a day, and the training time is arranged at five o'clock in the afternoon. If the training time is changed, the meal arrangement and nutrient distribution can be adjusted appropriately. \x0d\:\x0d\ 1, for people who need to lose weight, no matter how hard they train, they may be ruined by a meal of your favorite French fries, hamburgers and soda, so you must control your calorie intake, refer to the GI value of food, and even need to weigh the food. \x0d\\x0d\2. It is recommended to control your daily calorie intake to about 300 calories lower than your calorie consumption, so that the weight (not fat) you can lose in one week is 1kg. (calorie consumption = basal metabolism+extra exercise consumption) \x0d\3. People who gain muscle, especially thin people, if you want to change from a thin person to a strong man, the only thing you need to do is to eat! If you don't eat enough, you won't provide enough calories and nutrients to your body, and you won't gain weight.