Eating oats before exercise helps to replenish energy and maintain the consistency of energy level during exercise. In addition, oats also contain vitamin B, which helps to convert carbohydrates into energy. It is very beneficial to eat a cup of oatmeal 30 minutes before exercise.

6 Fruit smoothies Fruit smoothies are rich in carbohydrates and high-quality protein. More importantly, they are easily absorbed by the human body and can be digested quickly. Fruit has a high carbon content, but protein in it can't be immediately converted into the energy source of the body, so it was often ignored when talking about health food in the past. But the high carbon content in fruit can be quickly decomposed and absorbed, and then the protein contained in fruit can help prevent muscle injury.