I suggest you eat some coarse grains, drink some coffee, and eat it one and a half hours before exercise. I think it's better this way. Drinking coffee can refresh oneself and improve the effect of fitness. What you consume at this time is the carbohydrate you eat. Add protein, eggs and milk after exercise. The body should absorb it better after exercise. Eat something high in protein to gain muscle. In addition, you can eat some fruits, such as apples, to relieve muscle soreness.