About 2 hours before exercise, eat three pieces of bread or graham crackers. Carbohydrate is mainly supplemented before exercise, because a lot of sugar will be consumed during exercise, and carbohydrate is a good source of sugar. The complementary food should be mainly whole wheat, and flour and rice (white flour and rice) should be eaten as little as possible. White rice and the like will be digested quickly, which will make blood sugar rise rapidly, so it will be converted into energy quickly, and part of it that is not consumed will be converted into fat. Whole wheat food contains complex carbohydrates, which are digested slowly and released smoothly. You can make it up an hour before you get off work. Eat one hour after exercise.