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

After exercise

Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods 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 with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.

You'd better avoid it.

Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it! !

Water and sports drinks

Although sports drinks can supplement the lost electrolyte, in fact, electrolytes can be supplemented in the usual diet, so water is better than sports drinks! !