Try the following foods 2 hours before exercise: a bowl of oatmeal, whole wheat cereal, whole wheat toast, even sweet potato, or yam. If you have to eat directly before exercise, you can choose a small portion of fruit, an apple or a banana. If these foods are too boring for you, you can eat a small amount of protein or fat, such as a teaspoon of peanut butter or a handful of almonds.
If your exercise planning time is less than 1 hour, you don't need to eat during exercise, just take a sip of hydrate during exercise.
If you plan to go for a long run or ride a bike, or arrange a series of fitness classes, you can try to supplement 50- 100 calories every half hour, preferably portable carbohydrates that can be eaten quickly, such as a small bag of raisins, an energy bar, energy glue and even sports drinks. The purpose of eating is not to supplement the calories you just took in, but to provide enough fuel for your body to maintain a good metabolism.
The ideal post-exercise food consists of carbohydrates and protein.
Carbohydrates are higher than those in protein, and the total calories of carbohydrates are twice your target weight. For example, if your target weight is 150 kg, you need to consume 300 calories of carbohydrates, which is about 150 calories of protein. A simple post-exercise diet can be like this: chicken and brown rice, yogurt and almonds, or protein drink and a banana and juice.