Breakfast
Food name Intake amount
Sliced bread/steamed buns 5 slices/2 pieces
1 box of milk (500ml)
1 egg
3 egg whites
Chinese food
Rice/steamed buns 250g
Chicken breast/fish/beef 200g
1 serving of vegetables
1 peach/apple/banana
Milk 500ml
Sports drink (before, during and after exercise) 500ml
Whey protein (take immediately after exercise) 25g
Creatine (take immediately after exercise) 5 grams
Dinner
200g rice or noodles
Chicken breast/fish/beef 200g
1 serving of vegetables
1 apple/peach/banana
Milk 500ml