1. Diet before exercise:
* For running, playing football and other sports, you can choose to exercise on an empty stomach or supplement some sugary healthy drinks, such as milk, juice and sweet soybean milk, according to your personal preference.
* For sports that require explosive force, such as swimming, it is recommended to supplement a small amount of digestible carbohydrates, such as boiled eggs, bananas and a small amount of digestible biscuits, before exercise 1 hour.
2. Eat after exercise:
* For low-intensity exercise, such as yoga, you can supplement a small amount of food after exercise, such as the amount of "two biscuits", but it is best to eat greasy food after 3 hours.
* Moderate-intensity exercise, such as jogging, can be supplemented with some protein, such as lean meat, eggs and beans, after 1 2 hours to replenish physical strength.
It should be noted that the eating time after exercise depends on the individual's physical condition and exercise intensity, so it is best to consult a doctor or dietitian before exercise to ensure that your diet recovery plan suits you. At the same time, whether before or after exercise, we need to pay attention to maintaining adequate water intake to maintain the body's water balance.