No matter what exercise you do, the way and method of refueling (eating) is also a science. There are great differences between people, and the food suitable for everyone is different. For example, some people tend to have diarrhea (lactose intolerance) when they eat milk, or some people are allergic to seafood or peanuts.

Therefore, we should pay attention to diet during training and record the differences and effects of food eaten before, during and after training.

Suppose you ate a chocolate as a pre-energy food before exercise today, but you find that you feel weak in the middle of exercise. Then you may need to check the ingredients of chocolate to see if there are other additives that cause the glycemic index (G.I.) to be too high, which affects insulin secretion too much, but leads to low blood sugar and insufficient energy supply.

When choosing chocolate, you should pay attention to whether the ingredients in it contain too many additives.

Or eat a loaf of bread to replenish energy during exercise, only to find that the whole person is not very comfortable after eating it, so pay attention to whether this bread contains too much oil to make you indigestion.

It is most important to replenish energy after exercise. If you find that your figure hasn't changed after training for a period of time (for example, your muscle mass hasn't increased), you may need to pay attention to whether protein is insufficient or even your basic energy intake is insufficient.

Moreover, the diet you usually train should be fixed, so that your body can get used to it, and you will know how to adjust it when you come to the competition. Know what kind of food can instantly replenish energy without side effects.