Foods: Good Foods to Consume Before and After Exercise

Foods- There are a variety of foods that are good for you to eat before and after exercise. This food can help you maximize your performance while exercising. They can also reduce the risk of muscle disorders, and make your body recover faster after exercising.

To maximize performance while exercising, you need to choose foods that contain carbohydrates, protein, and fat, and eat them at the right time. These nutritious foods act as fuel and help prevent muscle damage.

A. The Role of Carbohydrates, Proteins, and Fats in Sports

Your body needs different types of nutrients because each nutrient has a different role in helping you exercise. However, the three main nutrients that must be present are:

1. Carbohydrates

Carbohydrates contain glucose that muscles use as fuel during exercise. In addition, carbohydrates can also be stored as glycogen which can be used as energy reserves. This glycogen requirement depends on the type and duration of the exercise performed.

2. Protein

Protein is needed to build muscle and red blood cells, which carry oxygen and nutrients to muscles. There are a number of benefits that you can get if you consume protein before exercise, including increasing strength and muscle mass, helping muscle recovery, and helping muscle performance.

3. Fat

Fat is a source of energy for moderate to high-intensity exercise. A study revealed that people who regularly eat foods that contain 40% fat have better endurance while running.

B. Pre-workout Foods You Can Consume

If you’re wondering if you need to eat before a workout, the answer really depends on the type of exercise you’re going to do and the goals you want to achieve with the exercise.

Exercising on an empty stomach is known to maximize fat and glycogen burning. However, there is also the possibility that your body will actually lower your metabolism. This is especially so if it’s been a long time since you last ate.

In addition, if you don’t eat before exercising, your stamina during exercise will also decrease. You may also find it easier to feel dizzy, nauseous, shaky, and more at risk of injury. Therefore, it’s a good idea to keep eating before exercising.

Foods that you need to consume before exercise are foods that are low in fat, and low fiber, but contain enough protein and carbohydrates, and contain fluids.

As a guide, below is an example of a good food menu for you to consume 2-3 hours before exercise:

  1. Whole wheat bread with boiled chicken breast and lettuce
  2. Whole wheat toast and omelet, with avocado spread and a bowl of fruit
  3. Whole grain cereals and milk
  4. Smoothies from protein powder, various berries, milk, and bananas
  5. Bowl of oatmeal with sliced ​​almonds and banana

However, if you’ve only eaten 45-60 minutes before exercising, it’s best to eat a light snack, such as an apple, banana, yogurt, or energy bar, which is easy to digest and doesn’t cause stomach pain during exercise.

C. Food Choices After Workout

The ideal food choices to eat after exercise are foods that contain carbohydrates and protein, at least 45 minutes after exercise. These two nutrients can help speed up muscle recovery, replenish glycogen stores, and promote the formation of new muscle protein.

Some food menus that you can try after exercise include:

  1. Cereal and skim milk
  2. Boiled potatoes with salmon
  3. Crackers and peanut butter
  4. Bread, omelet, and avocado
  5. Grilled chicken and vegetables
  6. Oatmeal and almonds
  7. Whole wheat bread and tuna salad sandwich

In addition to eating food before exercise and food after exercise, you also have to make sure your intake of mineral water is sufficient. Mineral water plays a role in cooling the body system and preventing dehydration. Don’t forget to get enough rest after exercise, okay?

If you still have questions regarding the diet before exercise and food after exercise, don’t hesitate to consult a doctor. That way, the doctor can recommend any food menu that suits your target, body condition, and the exercise you do.

Posted in sports nutrition

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