There are a variety of foods before exercise and after exercise that are good for you to consume. These foods can help you maximize your performance while exercising, reduce the risk of muscle disorders, and make your body recover faster after exercising.
To maximize performance during exercise, 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.
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 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.
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 for 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, low in 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 exercising:
- Whole wheat bread with boiled chicken breast and lettuce
- Whole wheat toast and omelette, with avocado spread and a bowl of fruit
- Whole grain cereals and milk
- Smoothies of protein powder, various berries, milk, and bananas
- bowl oatmeal with pieces almonds and banana
However, if you have only had time to eat 45-60 minutes before exercising, you should eat snacks, such as apples, bananas, yogurt, or energy bar, which is easy to digest and does not cause stomach pain during exercise.
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 muscle recovery, replenish glycogen stores, and promote the formation of new muscle protein.
Some food menus that you can try after exercise include:
- Cereal and skim milk
- Boiled potatoes with salmon
- Crackers and peanut butter
- Bread, omelet and avocado
- Grilled chicken and vegetables
- Oatmeal and nuts almonds
- 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 exercising, 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.