Carbohydrates can provide energy for the body. Some foods with high carbohydrate content (such as grains, buckwheat, fruits and vegetables) can replenish energy to muscles during exercise. They contain various important nutrients, such as vitamins C and A, and antioxidants which are very important for maintaining the health of cells in the body.

2. protein

Protein is an essential component in building human muscle tissue. Although most sports enthusiasts don't need protein like carbohydrates, it is necessary to supplement protein.

3. graham crackers with cheese and raisins

Graham crackers with cheese and raisins, oatmeal with fresh strawberries, low-fat yogurt with nuts and dried fruits, whole wheat bread with mashed beans and fresh spinach, pasta with fresh tomatoes, carrots and green peppers;

Sandwiches made of black bread, ham and cheese, eggs and whole wheat toast, fruit salad made of melon, blackberry and blueberry. These simple and fast low-calorie food combinations can help replenish physical strength and provide the energy needed by the body before and after exercise.

4, edamame

You can buy peeled edamame, or you can spend more than ten minutes preparing it yourself. Boiled edamame in salt water is the best. Half a cup of boiled edamame can provide 8 grams of carbohydrate, 4 grams of dietary fiber and 8 grams of protein, but it only contains 90 calories.

5. eggs

Boiled eggs can be regarded as one of the most convenient snacks. Just bring your own packaging and crack the skin! Its manufacturing method is also very simple. You only need to cook for a few minutes on a medium fire, and you can get a snack with 6 grams of protein and less than 100 calories.

Although boiled eggs are nutritious and won't make people fat, eating too much will affect digestion. It is best not to exceed 1 egg a day.

6. Yogurt

Before going out to exercise, you might as well throw a small cup of yogurt into your bag. After a few hours, you will find out how smart you are-yogurt is rich in protein and calcium, which is just what your sore muscles need.

7.bananas

During exercise, trace elements will be lost with sweat. Eating a banana after exercise is good for supplementing potassium and sodium. Bananas are also rich in vitamins, which are super convenient to carry and eat!

8. Beef jerky

Conveniently packaged beef jerky may not be your first choice to lose weight, but it is low in fat and rich in protein. The most important thing is that it is convenient enough, and you don't even need to prepare in advance. Go to the convenience store after exercise.

References:

How do people eat healthier after online exercise? 8 the best food after exercise