Eating a banana after exercise can effectively supplement carbohydrates, quickly restore blood sugar levels in the body and help rebuild damaged muscles. At the same time, like oranges, eating before exercise can also provide more potassium ions.

Eating salmon after exercise can not only supplement a lot of protein, but also ingest omega-3 unsaturated fatty acids, which has a good effect on muscle reconstruction. Salmon can be eaten raw, fried or made into salads.

7 Blueberries Blueberries can provide a lot of antioxidants, which is very suitable for eating before or after exercise. Especially eating blueberries after exercise can double the recovery speed of loss after strenuous exercise.

8 Nuts If you don't have enough time to prepare food after exercise, grab a handful of nuts or fruits to dry! These two kinds of snacks can quickly supplement protein and carbohydrates, and beans are especially beneficial to muscle reconstruction. Half a cup of nuts contains up to 34 grams of protein.