1, banana: bananas are natural energy bars! Eating a banana before fitness helps to maintain the concentration of potassium ions during exercise. Eating a banana 30 minutes before fitness can keep your blood sugar, potassium and protein during exercise!

2. Oats: Oats are rich in fiber, which helps you get a steady stream of energy during exercise. Even better, oatmeal is rich in vitamin B, which helps to convert blood sugar into energy needed for exercise. You can drink a bowl of oatmeal 30 minutes before fitness!

3. Whole wheat bread: Many people refuse bread as soon as they hear it when they are trying to lose weight. But in fact, whole wheat bread slices are a good source of carbohydrates. If you spread some high-quality peanut butter on bread, or put some low-fat chicken slices to help supplement protein, it will become an ideal pre-exercise snack, which can provide high-quality energy and protein for the human body.

4. protein milkshake: fruits and protein drinks can be milk, yogurt or protein powder. protein milkshake is rich in carbohydrates and protein. More importantly, they are easily absorbed by the human body. The high-carbon components contained in fruits can be quickly decomposed and absorbed, and protein contained in the later stage can better repair the muscle damage after training!