What are healthy foods to exercise ?

In this case, you shall plan for an appropriate exercise, repetition and rest periods under the supervision of the trainer to avoid losing muscle mass, so that you must apply a mix of cardio and strength exercises in order to lose fat and build muscle tissue
A proper nutrition plan must be developed to ensure you build pure muscles without adding fat. An In body examination must be done to show the burning speed and the percentage of fat and muscle in your body and then schedule a diet that suits you.
Also, the timing of eating with exercise is very important, you must eat a meal two or an hour and a half before the exercise to avoid indigestion, and eat a meal rich in protein within an hour after you finish the exercise to complete the process of muscle recovery.
An example of a diet high in protein and low in fat

• Breakfast: (1 cup milk (240 ml) skimmed + 3 tablespoons of oats + 1 tablespoon of honey)
• Snack: 240 ml fresh juice + half loaf of Reef bread + 2 large turkey pieces + 2 tablespoons of yoghurt + vegetables
• Snack: 2 boiled eggs or 4 eggs + half a loaf of brown bread + a cup of salad
• Lunch: boneless skinless chicken breast 120 g (weight after cooking) or 120 g (weight after cooking) lean beef + 16 tablespoons boiled rice + 1 cup fat-free ripe milk or 1 cup skim milk + 1 cup of grilled vegetables (broccoli, Capsicum, zucchini)
• Dinner: salad bowl containing cucumber, lettuce, tomatoes, vinegar and lemon + 90 g tuna + half a cup of corn or 90 g grilled potatoes + 240 ml low-fat milk