The food you consume greatly affects the condition of your body during activities, including before or after exercise. Therefore, pay attention to the type of food for the sport you choose.
Food Before Exercise
You may often wonder, do you need to eat before exercising?
According to the Mayo Clinic website, eating or drinking enough carbohydrates before a workout can increase your strength during your workout.
Eating about 2 hours before you start allows you to exercise longer or at a higher intensity.
The recommended food before exercise is one that contains high carbohydrates.
The following are recommendations for foods that you can consume.
1. Wheat sandwich bread
Consumption of carbohydrates can increase endurance in doing sports in adults.
But remember, eat carbohydrates that are low in fat and low in protein.
One of the choices of high-carbohydrate foods that you can make a breakfast menu before exercising is whole wheat sandwiches.
Wheat bread is a source of low-fat carbohydrates that provide glycogen fuel for muscles during exercise later.
For the filling, you can add lettuce with pieces of boiled chicken breast to meet protein and fiber needs.
2. Wheat cereal
Good food to consume before the next exercise is whole-grain cereal.
This meal is fairly easy to prepare and obtain, especially if you don’t have enough time in the morning to cook a more varied menu.
This type of whole grain contains high carbohydrates which can be the main source of energy for exercise.
However, make sure you choose low-fat milk as a companion to whole-grain cereal.
3. A bowl of oatmeal
Starting the day with a bowl of oatmeal for breakfast can make your body more energetic.
Even so, according to the journal Nutrients (2014), carbohydrate intake before exercise can generally increase insulin levels and reduce fat oxidation.
To avoid these metabolic effects, you are advised to consume carbohydrate sources that contain a low glycemic index such as oatmeal.
This is because oatmeal is rich in complex carbohydrates and high in fiber which can help smooth the digestive system as well as the body’s metabolism.
4. Banana smoothies
You must be familiar with the term smoothies, which are drinks that are thicker than juice and contain fruits or vegetables with added milk.
Apart from being refreshing, you can adjust the healthy food that you can eat before this sport to your taste.
You can make banana smoothies with green vegetables and a squeeze of lemon. This drink provides carbohydrate and fiber intake as energy for exercise.
In addition, the Harvard Medical School website states that the high potassium content in bananas can help reduce the risk of heart disease.
However, you need to remember to limit sugar in smoothies so that they taste sweet.
You can use pure honey instead of sugar or low-fat milk to adjust the thickness.
5. Salad with avocado
Avocados can be a great choice of food sources of carbohydrates and good fats to be consumed before exercise.
Apart from being filling and a source of energy, avocados are also rich in vitamins and fiber which are good for your digestive system.
You can mix avocado with sliced fruit or vegetables as a salad with a sprinkling of chia seeds on top.
By choosing the right intake for exercise, your body will be better prepared for intense activities and avoid excess fatigue.
Food After Exercise
Choosing food after exercise is equally important for the body’s recovery after strenuous activities.
According to the Journal Of The International Society Of Sports Nutrition (2013), consumption of food after exercise can improve body composition and optimize muscle formation.
Usually, you are advised to eat foods high in protein and carbohydrates after 45-60 minutes of exercise.
You may be able to eat a nutrient-rich snack before continuing with a full, nutritionally balanced menu at main mealtime.
Here are a selection of post-workout snacks and meals to restore your body.
1. Milk cereal.
2. Peanut Butter Wheat Toast and Scrambled Eggs.
3. Beef steak, vegetables, and some potatoes.
4. Nuts and yogurt.
5. Pastel chicken vegetables and orange juice.
6. Bread with vegetable salad and grilled tuna filling.
7. Food choices for moderate-intensity exercise may be different from those with heavy intensity.
For this reason, you can consult a doctor and a nutritionist to find out what sports nutrition needs are according to your health condition.