The right sports supplements can enhance performance and relieve fatigue, but with so many options available, such as sports drinks, how can you choose? This article will explain pre- and post-workout dietary choices and teach you how to choose sports supplements.

The body's physiological needs and energy metabolism vary during different stages of exercise. Planning your pre- and post-workout diet is crucial for optimal training results. Additionally, you may need to supplement with sports supplements to compensate for any nutritional deficiencies in your diet. This article explains pre- and post-workout dietary guidelines and key supplement choices.

1. What to eat before and after exercise? Understand the dietary choices before and after exercise

1. What to eat before exercise to improve athletic performance?
Before exercise, you should focus on replenishing energy by choosing easily digestible carbohydrates and a moderate amount of protein. Also, avoid high-fat and high-fiber foods to avoid discomfort during exercise. Here are some suggestions:

• Carbohydrates: whole wheat bread, oatmeal, bananas...
• Protein: eggs, low-fat milk, nuts...
• Water: plain water, juice, sports energy drinks...

(2) What should I eat after exercise to help me recover my strength?
A proper post-workout diet is crucial for recovery and muscle repair, so choose carefully. For example, products containing collagen and tart cherry extract can relieve muscle fatigue and promote tissue repair. Here are some specific recommendations:

• Carbohydrates: whole wheat bread, sweet potatoes, bananas...
• Protein: eggs, chicken breast, beans and soy products...
• Healthy fats: avocado, walnuts, olive oil…
• Electrolytes: Sports drinks, electrolyte water, fruits (bananas, guava, kiwi and other fruits are rich in potassium)...
• Water: Boiled water...

2. How to choose sports supplements? Master the buying guide

1. Selection based on the pre- and post-exercise stages
In order to improve athletic performance, it is appropriate to choose sports supplements that can replenish energy and prevent fatigue before training, such as whole wheat bread, high-protein yogurt, etc.; after exercise, you need to promote muscle recovery, replenish energy, and reduce muscle soreness. You can choose protein powder, sports drinks and other products.

2. Choose ingredients according to your goals
If you are doing strength training, you need to choose sports supplement ingredients that can quickly replenish energy in a short period of time , such as creatine, protein powder, etc., to help improve muscle strength and explosive power; if you want to improve endurance, it is suitable to choose carbohydrates, BCAA and other ingredients. Sports functional drinks containing electrolytes are also a good choice.

(3) Ensure that the product does not bring burdens
You should also carefully check the ingredient lists of various sports supplements to avoid those containing stimulants or substances that are inappropriate for you. Specifically, energy drinks containing caffeine may cause adverse reactions such as palpitations and headaches. Some athletes may be lactose intolerant and should choose products with low or no added lactose.

Further reading: ( Drinking the wrong energy drinks may affect your health! A guide to choosing the right ones )

3. Fitness Supplement Recommendation: PASSION 24

(1) Recommendation 1: Guolixingyuanqi Functional Juice Drink
Consuming this Guoli Xingyuanqi functional juice drink before and after exercise can greatly improve physical performance. This functional juice drink contains nutrients like protein and multiple vitamins. Drinking it before training can help boost spirits and replenish energy, while drinking it afterward can help quickly recover and relieve fatigue.

It's worth noting that Guo Li Xing contains Rhodiola rosea, which can boost strength and endurance performance, helping to elevate both aerobic and anaerobic performance. If you're looking for a breakthrough in your workouts, you can also try a sports drink. Furthermore, this product is free of added sugar, caffeine, taurine, or preservatives, ensuring it's safe for your body.

(II) Recommendation 2: Guolimei Collagen Functional Juice Drink
Golmi Collagen Functional Juice Drink is infused with coconut water, which naturally contains electrolytes and potassium. Drinking it after exercise helps repair muscles and relieve fatigue. This fitness supplement is also based on a blended berry juice, free of added ingredients, making it a comfortable drink before or after exercise!

Furthermore, the tart cherry in the Golmi Energy Drink is a plant from the Rosaceae family favored by athletes. Its antioxidant and anti-inflammatory properties can alleviate post-workout muscle damage, accelerate recovery, and help prevent exercise-induced respiratory inflammation. Furthermore, this energy drink can increase melatonin levels in the blood, significantly improving sleep quality.