Ideally, you should eat 2 hours before exercise and consume about 300-500 calories of healthy carbohydrates. If you don’t have time to eat 2 hours before exercise, you can also quickly add a snack of 50-100 calories 5-10 minutes before exercise.

Try the following foods 2 hours before exercise: a bowl of oatmeal, whole grain cereal, whole wheat toast, or even sweet potatoes, sweet potatoes, or yams. If you have to eat directly before exercise, choose a small portion of fruit, an apple or a banana. If these foods are too boring for you, you can eat a very small amount of protein or fat, such as a teaspoon of peanut butter or a handful of almonds

If your exercise plan is less than an hour , you don’t need to eat during exercise, just take frequent sips to replenish hydration during exercise.

If you plan to do a long-distance run or bike ride, or schedule a series of fitness classes, try adding 50-100 calories every half hour, preferably something that is easy to carry. Carbohydrates that can be eaten quickly, such as a small bag of raisins, an energy bar, energy gel, or even a sports drink. The purpose of eating is not to replenish the calories you just consumed, but to provide your body with enough fuel to maintain a good metabolism.

The ideal post-workout meal consists of carbohydrates and protein.

Carbohydrates are higher than protein, and the total calories from carbohydrates are twice your target weight. For example, if your goal weight is 150 pounds, you need to eat 300 calories of carbohydrates and about 150 calories of protein. A simple post-workout recipe could look like this: chicken and brown rice, yogurt and almonds, or a protein shake with a banana and juice.