Low-fat yogurt, bananas

Skim milk and fruit

Chicken sandwich made of whole wheat bread

After the eggs are cooked, remove the yolk and serve with mashed potatoes.

Half a sweet potato, low-fat yogurt

Experts believe that after exercise, it is also important to supplement some food after breathing, heart rate and body temperature return to normal. After exercise, your body is like a sponge, and you need to get nutrition from food urgently to replenish energy and restore physical strength. At the same time, experts also suggest that it is best to eat some carbohydrates with a small amount of protein and a moderate amount of fat shortly after exercise. But we should try to eat less nuts and full-fat cheese, which are high in fat and calories.

After exercise: how to supplement

Whole wheat toast and one or two poached eggs.

Coarse grains with fried chicken and vegetables (try sweet peppers, zucchini and carrots)

Whole wheat cereal or oatmeal with skim milk and fruit (such as bananas)

Of course, the right food mix is not enough-you also need to keep enough water during exercise. Don't wait until you are thirsty to drink water, but always replenish water. Fitness instructors in clubs generally require customers to drink at least 450ml of water two hours before exercise, and drink15-20min during exercise175-350ml.