Eating more foods containing iron and vitamin C before fitness, such as chicken, poultry, fish and shrimp, can increase the oxygen content in the blood and increase strength. Before riding a bike, eating a small amount of foods containing glucose, such as macaroni and cheese, pasta and bananas, can also help maintain protein compounds in muscles, and you can also drink milk.

It is best to drink milk during strenuous exercise. General exercise, just drink water. If the exercise intensity is high and the time is more than 3 hours, it is recommended to drink milk or chocolate milk, which can supplement the sodium and calcium lost with sweat, provide energy and help the body recover. If you don't like milk, you can drink coconut milk. Clark stressed that there is no need to drink too many sports drinks to replenish electrolytes, because food can completely replenish lost electrolytes.

Note: Eating chicken, fish, meat and eggs after fitness is not only not conducive to relieving fatigue, but may have adverse effects on the body.