For effective exercise, the best foods are those that provide sustained energy and support muscle repair. This means focusing on complex carbohydrates like brown rice, oats, or sweet potatoes for fuel, and lean proteins such as chicken, fish, or legumes to help with muscle recovery. On the other hand, the worst foods are those that can cause digestive discomfort or lead to an energy crash. This includes high-fat or greasy foods, as they are slow to digest, as well as high-sugar drinks and refined carbohydrates that cause a rapid spike and then a sudden drop in blood sugar.

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