Bananas are rich in carbohydrates that can take effect quickly, and the supply of potassium can maintain muscle and nerve functions, which is why there are always bananas for athletes in the background of many sports meetings. And if you want to quickly supplement protein at the same time, you can add a little peanut butter.

oat

Oats contain fiber, which helps release carbohydrates into the blood. Fiber can make you feel full. Don't like traditional oats? Adding some fruit slices can add some flavor.

Greek yogurt

Greek yogurt not only contains a lot of protein and carbohydrates, but also has a lower sugar content than ordinary yogurt, which is easy to digest and is an ideal choice for strenuous exercise. You can also add some fruit, honey or oats.

caffeine

Caffeine has been proved to help you generate more energy, slow down fatigue and increase fat burning rate. It also makes you use it more unconsciously, that is, caffeine can improve the exercise effect from the side. Drink a small cup of low-fat milk coffee, remember not to add sugar, or the benefits of coffee will be wasted.

Whole Wheat Bread

Whole wheat bread is the best source of carbohydrates. Of course, it can go with almost any kind of food. Protein can be supplemented by adding any honey, jam or sliced boiled eggs.

carrot

Vegetables that athletes cannot forget! Carrots contain complex carbohydrates, which provide energy for muscles, while potassium ions can control blood pressure and any kind of muscle contraction.