Exercise is essential for keeping our body and mind healthy. However, for optimal results, nutrition intake is important. Without a proper nutrition plan, pure exercise may not be as effective as expected. First, let's learn about pre-exercise nutrition. Before exercising, it is important to consume foods that can supply energy and minimize muscle damage. According to research, consuming carbohydrate-rich foods 30 minutes to an hour before exercise improves performance. For example, simple fruits like bananas or a slice of whole-grain bread with peanut butter are good choices. These foods provide quick energy, helping to reduce fatigue during exercise. After exercise, nutrition is needed for muscle recovery and glycogen replenishment. Experts recommend consuming protein and carbohydrates together within 30 minutes after exercise. Chicken breast with brown rice, or a snack of Greek yogurt with fruit, are good examples. A study has shown that sufficient protein intake after exercise accelerates muscle growth and recovery. Also, do not forget about hydration. Since fluids are lost during exercise, it is important to drink enough water to maintain body fluid balance. Aim to drink about 500ml to 1 liter of water before and after exercise. The harmony of exercise and nutrition is not that complicated. However, by following these simple principles, you can achieve better results. It may vary for each individual, so find the method that works best for you. Lastly, consistently check your routine and record your progress. It would be beneficial to monitor your steady progress by tracking daily exercise and diet through the 'Daily Certification' app.