How to eat before and after exercise?

Ingest 200-300 kcal of carbohydrate-based calories 1 hour before exercise to keep blood sugar in a state of rising and improve physical strength.

Good food choices include cereal, bananas, oatmeal, whole wheat bread and crackers.

After exercise, timely supplementing with foods rich in carbohydrates and protein, such as yogurt, cereals and milk, or bread with peanut butter, can slow down muscle soreness.