You'd better eat some high-fiber biscuits, or yogurt, raisins, or fresh fruit between/kloc-0 and 2 hours before exercise. This will make you more energetic when you exercise.

After exercise

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. For example, three kinds of fruits (apples, oranges, etc. ; Two fruits and a glass of milk; 500 ml pure juice; Two fruits and a cup of yogurt; Two pieces of bread with a little jam and a glass of milk, etc.

remind

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.