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星期一早餐运动前15分钟:饮淡水或蜂蜜水200ml。运动后30分钟玉米粥250ml或鲜奶500ml+鸡蛋1个+馒头、花卷或米饭100g～200g+适量蔬菜。午餐米饭或面食200g～300g+瘦肉
Mon 15 minutes before breakfast: drink fresh water or honey 200ml. 30 minutes after exercise, 250ml of polenta or milk 500ml + egg 1 + bread, roll or rice 100g ~ 200g + amount of vegetables. Lunch or pasta 200g ~ 300g + lean meat