The human body is good at converting what you eat into energy, but for certain foods, the conversion is more efficient. For example, carbohydrates are helpful during high-intensity exercise because they are quickly broken down into glycogen, which your muscles need to work well. Therefore, if you want to sustain a fitness effort over a period of time, you should eat carbohydrates beforehand. While the body can replenish glycogen fat and protein when necessary, you also need to replenish lost glycogen stores afterwards, so post-exercise carbohydrate replenishment is essential.

Not only for fitness exercises, but also for endurance activities such as long-distance running or cycling, your body also needs to burn fat as a fuel source. The body is always burning a mixture of carbohydrates and fats, and that depends on the intensity of exercise. But if you eat high-quality fats and exercise at a moderate intensity, your body will burn fat more efficiently and be more beneficial to your health.

Eating too little or the wrong type of food before exercise can lead to glycogen depletion. It's certain foods that contain amino acids that help the body produce these hormones. For example, L-tyrosine is a non-essential amino acid that plays an important role in making the neurotransmitters dopamine and epinephrine. Some athletes or bodybuilders who train at high intensity may benefit from supplementing with L-tyrosine, as it can help slow down fatigue and tension and help cope with strenuous workouts.

​Banana

Bananas are natural energy bars. They are full of digestible carbohydrates and potassium, which help maintain muscle and nerve function. The human body cannot store potassium on its own for long periods of time, so bananas are important during exercise. Eating a medium banana before working out can help you maintain high nutritional levels.

​Oats

Oatmeal is full of fiber, which means it will gradually and slowly release sugar into the body's blood, unlike ordinary starch, which will spike blood sugar in a flash. And this constant supply of energy helps keep your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. It is very beneficial to eat a cup of oatmeal 30 minutes before exercising.

​Fruit smoothie

Generally speaking, if it is a milkshake with milk added. But the fruit smoothie here does not necessarily have to add milk, it depends on personal preference. Fruit smoothies are rich in carbohydrates and high-quality protein. What's more, they are easily absorbed by the body and digested quickly. However, fruits are high in carbohydrates, but because the protein in them cannot be immediately converted into an energy source for the body, they were often ignored when talking about fitness foods in the past. However, the high-carbon components contained in fruits can be quickly decomposed and absorbed, and then the eggs contained in themWhite matter can help prevent muscle damage.

​Whole wheat bread

When exercising to lose weight, many people reject bread as soon as they hear it. But whole wheat bread slices are actually a good source of carbohydrates. If you spread a little high-quality peanut butter on bread or add some low-fat chicken slices to help supplement protein, this will become an ideal pre-workout snack, which can provide the body with high-quality energy and protein.