Exercise in the morning: on an empty stomach or with a glass of honey water. People with hypoglycemia should drink at least one cup of honey water or supplement 1-2 slices of whole wheat toast.

Exercise in the afternoon: If the exercise time is between 17- 19, add a cup of yogurt, 2 slices of whole wheat toast, 1 fruit around 4 pm.

Exercise at night: The exercise time is chosen after dinner, basically around 20 o'clock. Then dinner should be as light as possible, greasy food will increase the burden on the stomach and need more time to digest. Eat a fruit half an hour before meals. For dinner, 1 small bowl of rice or porridge, 1 vegetable.

2. From the point of exercise intensity.

30-60 minutes: If you choose moderate and low intensity exercise, such as brisk walking and jogging, you don't need to supplement food. Eat three meals a day normally, and make sure to eat one more meal 0-2 hours before exercise 1. Choose a fruit and a small bowl of oatmeal, or two slices of whole wheat toast. If it is strength training, add a cup of yogurt or a box of milk before exercise to provide enough protein for muscle growth.

1-3 hours: Don't worry about fatigue, eat a lot before exercise. The correct way is to supplement sugary sports drinks or juice during exercise. In order not to affect the slimming effect, but to improve the exercise effect, you can also add 1-2 coarse grain biscuits to make the sugar absorb quickly.

More than 3 hours: This intensity of exercise is usually not recommended. The diet before exercise should be digestible, mainly carbohydrate, supplemented by some fish and vegetables. Be sure to supplement intermittently during exercise and prepare some snacks in advance: soda biscuits, coarse grain biscuits or fresh fruit.

Diet choice after exercise is relatively simple, so we should remember a key point-"the principle of alkali method". Avoid big fish and big meat after exercise, because protein, fat and other substances will generate a large number of acidic substances after metabolism, which will make the blood develop to acidity, which is not conducive to eliminating fatigue after exercise. Alkaline foods such as vegetables and fruits are rich in vitamins and trace elements, which can prevent the blood from developing to acidity and help to recover after exercise. The acidity and alkalinity of food is not determined by the taste of food, but by the acidity and alkalinity of metabolic end products. Usually, meat, eggs and dairy products are acidic foods, but vegetables, fruits and soybeans are alkaline foods.