Practice in 3 minutes and eat in 7 minutes. After a lot of aerobic and strength training, you must ensure that you get enough protein and carbohydrates to supply energy for your muscles. If you don't have a healthy diet, you will lose a lot of your muscles.

1. Bananas

Bananas are rich in high-speed carbohydrates that can quickly replenish energy during fitness. The potassium ions rich in bananas also have a good protective effect on our muscles and nervous system.

calories: 93 kcal/1g

2. Oats

Oats are rich in cellulose, which helps carbohydrates diffuse into the blood and then transport them to the whole body to provide energy. The carbohydrate contained is compound carbohydrate, rich in dietary fiber, lasting satiety and lowering cholesterol.

calories: 377 kcal/1g

3. Broccoli

It is the first protein in the plant kingdom, rich in high protein and vitamin C, and can be eaten when steamed, without oil, so as to control the calories of vegetables to the greatest extent.

calories: 36 kcal/1g

4. Coffee

Caffeine's famous function is to relieve fatigue, increase fat burning rate and promote digestion. When exercising, your energy doubles, but don't drink it at night. Be careful not to sleep.

calories: 313 kcal/1g

5. Brown rice

Brown rice is rich in trace elements such as protein, calcium, magnesium and potassium.

calories: 111 kcal/1g

6. Egg white

The fat in egg yolk is difficult to decompose and digest, and the cholesterol content is high, so it will give you a full feeling, which is not good for fitness. Therefore, all our fitness people eat egg white, and the egg white of an egg probably contains 4g of protein, and contains almost no fat.

calories: 6 kcal/1g

7. Chicken breast

is low in calories, low in fat and high in protein. The key is that it is cheaper, cheaper than pork, which is very important to eat, and it is necessary for fitness meals.

heat: 133 kcal/1g.