1, carbohydrates: energy needs to be supplemented before and after exercise, and carbohydrates can maintain normal blood sugar levels, such as rice, grains and potatoes.

2. protein: It can repair the function of muscle fibers damaged during exercise, such as fish and eggs.

3, vitamins: fruits and vegetables have a variety of vitamins, eat more fruits before and after exercise, not only can enhance satiety, but also supplement nutrition, such as apples, kiwi; Spinach, carrots, etc.

Fitness precautions:

First of all, you can't exercise on an empty stomach, and you can't exercise just after eating, which will affect gastrointestinal absorption. You can choose to exercise for an hour after meals.

Secondly, you need to do warm-up exercise before fitness, otherwise it will lead to muscle strain, so don't overload exercise. You should make reasonable arrangements according to your own situation. Fitness is the result of long-term persistence, haste makes waste, and it will also damage your health.

Thirdly, people will sweat a lot in the process of fitness, so they should replenish water in time and drink a little water at a time, more often.

Finally, you can't take a bath immediately after fitness, so that the sweat can be fully discharged. You need to rest for a while before washing, otherwise the pores will shrink and the toxins in the sweat will not be discharged.