In terms of carbohydrates, a small amount of bread and oatmeal is a good choice.
Protein can choose low-fat milk or sugar-free soybean milk. It is recommended to drink sugar-free soybean milk, because it not only provides protein, but also has the function that milk can't give you: it inhibits fat production and is easily absorbed by the human body.
However, in order not to cause gastrointestinal burden, it is recommended to give priority to liquid foods as much as possible, such as sugar-free soybean milk, oatmeal and bananas, which can also provide physical strength. A cup of sugar-free soybean milk or a bowl of oatmeal (not too thick) with a banana is a good choice. Some commercially available energy bars are also very good, but after a long time, they will become a big burden for students.
In addition, you can drink a small glass of light salt water half an hour before exercise to supplement a little salt.
During exercise, it is recommended to drink one or two mouthfuls of water every 20 minutes (electrolyte drinks or light salt water are better, and putting one or two sour plums in a water bottle is more economical, delicious and economical to quench thirst), so as to supplement the lost water and salt appropriately.
Note: If you want to lose weight by running, you'd better run for more than 40 minutes. The first 30 minutes of running is just a warm-up, and after 30 minutes, you start burning fat. How much fat you want to burn depends on how long you can run after 30 minutes. You can run for an hour every morning, so you have a chance to burn fat for 30 minutes every day. If you jog at a normal speed, you can burn about 300 calories a day. As long as you pay attention to your diet, don't eat too much greasy food and don't eat supper, it's hard not to lose weight. At present, I can only run for 40 minutes two or three times a week, and with diet control, my waistline has decreased by one and a half inches in two weeks, hehe!
After running, try not to eat for an hour (basically what you eat grows). Even if you really want to eat, you can't eat too greasy food, which is mainly based on three factors: high protein, high fiber and low fat.