You'd better eat some high-fiber biscuits, or yogurt, raisins, or fresh fruit between/kloc-0 and 2 hours before exercise. This will make you more energetic when you exercise. After exercise, eat about an hour after exercise, because it is easier to accept all kinds of drinks or liquid food after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ; Two fruits and a glass of milk; 500 ml pure juice; Two fruits and a cup of yogurt; Two pieces of bread with a little jam and a glass of milk, etc. Reminder A. Avoid using caffeinated drinks, such as coffee and tea, after exercise, because caffeine also has diuretic effect, which will make the body's water supply insufficient. B. Although sports drinks can replenish lost electrolytes, ordinary diet can also replenish electrolytes, so water is better than sports drinks. In foreign gymnasiums, you are generally required to drink a few raw eggs every few hours with certain drugs. Although you grow muscles quickly, it is hard to accept from our point of view, because it is medicine after all, and there are too many bacteria in raw eggs.