Before running, it is best to eat some avocados and black coffee properly. Because avocado contains precious healthy fat, it has the characteristics of high protein, high energy and low sugar, which can accelerate the consumption of carbohydrates during running; Black coffee can stimulate adrenaline and double the calorie consumption.

After: At the end of sweating, you must supplement the nutrients lost by your body, such as water, electrolytes and vitamins. It is suggested that papaya and coconut milk can be used as supplements to restore blood sugar and enhance immunity.

For more health knowledge, please pay attention to the official account of Li Liang Medical Health City WeChat.

yoga

The most important thing: Many actions in yoga are to exercise the flexibility and balance of the body, so you can drink some mineral water before doing yoga to help your body replenish enough electrolyte in advance to prevent the imbalance between electrolyte and water caused by excessive sweating.

After yoga, you can add some fruits and vegetables that are beneficial to your health, such as tomatoes, lettuce, apples, bananas and other fiber-rich fruit and vegetable smoothies.

Strength training

Front: Strength training, which belongs to anaerobic exercise, focuses on improving muscle strength and shaping the body through many rhythmic weight-bearing exercises. So the body needs sufficient nutrition and energy to support the whole strength training. Therefore, it is recommended that you eat half a banana before exercise and supplement enough high-quality carbohydrates, potassium and fiber.

After: After strength training, we need to add protein to help muscle repair! You can drink almond milk, strawberry milkshake and so on. This can quickly restore body energy and repair muscles.