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. I 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 fruits, honey or oats.

caffeine

Caffeine has been proved to help you generate more energy, slow down fatigue and increase fat burning rate. It can also be used more unconsciously, which means that 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.

dry fruit

It is very suitable for eating on the road. This kind of snack can explode huge energy. Healthy protein and oil in dried fruits can quickly increase energy and drive away fatigue. But remember, nuts are high in fat, which means it takes longer to digest. Eating too much will make you feel as dull as a lack of sleep. Therefore, it is enough to eat a few, but you can't open them.

carrot

Carrots, vegetables that athletes can't forget, contain complex carbohydrates, which will provide energy for muscles, while potassium ions can control blood pressure and any kind of muscle contraction.

Chocolate milk

Although it sounds strange, drinking chocolate milk can actually have unexpected beauty. It is rich in calcium to promote bone growth and prevent calcium loss caused by sweating. Drinking a small bag of chocolate milk before fitness can make the fitness effect better.

avocado

Eat directly. Squeezing some lemon juice on avocados is a very good pre-exercise snack. Healthy fat is not only the fuel for exercise, but also good for eyes, skin and heart in the long run.