Banana is a natural "energy bar", with digestible carbohydrates as a source of blood sugar and rich potassium to help maintain muscle and nerve functions; In addition, because the body is not easy to store potassium ions, eating a banana before exercise helps to maintain the concentration of potassium ions during exercise. Eating a banana and yogurt 30 minutes before exercise can keep your blood sugar, potassium and protein during exercise.

2. Oats

Oats are rich in fiber, and their own complex carbohydrates will slowly release blood sugar, helping you to have 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, so you can drink a bowl of oatmeal 30 minutes before exercise.

Whole wheat bread is a good source of carbohydrates. Try not to eat whole wheat bread with jam. It is a good choice to wrap it with boiled eggs, turkey breast and lettuce. Eating 45 minutes before exercise can give you the motivation you need for exercise.

3. Fruits and protein drinks

Fruits and protein drinks contain carbohydrates and easily absorbed protein. If it is more convenient, you can mix protein powder with fruit to make a high-quality fruit protein milkshake. Many people often ignore that fruit actually contains a lot of carbohydrates, which can also be used as a source of energy. Eat half an hour before exercise to ensure that exercise is full of energy and protein.