You'd better eat some high-fiber biscuits, or yogurt, raisins, or fresh fruit one or two hours before exercise. This will make you more energetic when you exercise.

Bananas are natural energy bars. Bananas are rich in digestible carbohydrates and potassium, which help to maintain muscle and nerve function. People's bodies can't store potassium by themselves for a long time, so bananas are very important during exercise. Eating a medium-sized banana can help you maintain a high nutritional level before fitness.

Oat is rich in fiber, which means that it will gradually release sugar into human blood, unlike ordinary starch, which will instantly raise blood sugar. This continuous energy supplement helps to keep your energy level consistent during fitness exercise. Oats also contain B vitamins, which help to convert carbohydrates into energy. It is very beneficial to eat a cup of oatmeal 30 minutes before exercise.

Before exercise, you need to replenish proper amount of water. Drinking proper amount of warm water half an hour before playing badminton can fully moisturize your body and replenish electrolyte deficiency and dehydration caused by excessive sweating in time. Never eat spicy food before exercise, because it may cause heartburn. Like other acidic foods, such as tomato sauce, orange juice, coffee, alcohol, chocolate and soda water can also cause heartburn.

After exercise:

Don't drink a lot of water for half an hour after a lot of exercise, take a sip of water. /kloc-If you feel hungry after 0/hour, it is recommended to eat some fruits and vegetables or some porridge. Never overeat or eat high-calorie food, otherwise it will be counterproductive and hurt your stomach. Pay more attention to diet in peacetime.

Eat an hour or so after exercise, because it is easier to accept all kinds of drinks or liquid food after exercise, and at the same time, it can replenish water.

If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. ?

Reminder:

A avoid drinking caffeinated drinks, such as coffee and tea, after exercise, because caffeine also has diuretic effect, which will make the body's water supplement insufficient.

B. Although sports drinks can replenish lost electrolytes, ordinary diet can also replenish electrolytes, so water is better than sports drinks.