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Medical Video: Biggest Diet Mistakes: 7 Foods To Never Eat
Preparing energy before gym with eating and drinking is recommended, but choosing the wrong snack can make your training session even harder and it sabotages the progress that you have achieved so far.
The last thing you want during exercise is your stomach suddenly gets hearty in the middle of a workout, or already gives up fatigue before even starting your gym session.
"Being free to eat and drink before exercising, or even exercising on an empty stomach, can damage your body's system and cause cramps," said Jim White, R.D., spokesman for the Academy of Nutrition and Diabetics. mensfitness.com.
For optimal gym sessions, avoid the following 7 foods and drinks:
Flaxseed
Flaxseed is rich in fiber, of course good for your body. However, too much fiber intake causes gas and bloating of the stomach which can interfere with your exercise routine.
Stella Metsovas, an expert in clinical nutrition and diet, recommends that you not eat any fibrous foods two hours before and after exercise. Besides flaxseeds, avoid fiber supplements, bran, vegetable salads, and high-fiber rotian bread.
Preferably, choose snacks that contain protein and carbohydrates.
Protein bar
Don't be easily fooled by the market label protein bars. Many protein bar products that contain more than 200 calories and very little protein are tantamount to eating a chocolate candy bar!
According to Rania Bayney, quoted from shape.comIf your protein bar contains less than 10 grams of protein, the risk is that your blood sugar will drop faster and make you more easily tired. Note the nutrition table on the product packaging. Choose a protein bar that contains calories no more than 200 kcal with a ratio of protein and sugar 1: 1.
Fast food
A snack high in protein and carbohydrates does not mean filling your stomach with a burger or fries at a fast food restaurant near your gym.
Junk food contains very high fat and requires at least four hours to be fully digested.
When you digest food, the heart will focus pumping blood towards your stomach to help facilitate digestion. The volume of blood flow to the muscles will shrink, even though the muscles need a lot of blood intake when doing strenuous activities. This will slow down your body while exercising.
In addition, foods high in sodium can disrupt the body's fluid balance needed during exercise.
Avoiding fast food is the best step, but even high-fat healthy snacks such as cheese, avocado, and almonds can also make you even more lethargic. Why?
Quoted from USNews.com, the process of burning fat into energy is considered less efficient compared to carbohydrates or proteins. The complex process of digesting fat in the body can cause cramps and discomfort in the stomach.
Choose rice, pasta, potatoes, or meat that is processed as simple as possible. As a guide to eating before the gym, use a 4: 1 protein carbohydrate ratio to keep your energy up to maximum.
Milk
In fact, low-fat milk which is claimed to be a diet food can also slow down the body's work while exercising.
Protein is the main source of energy and helps muscle recovery, but high-protein food or beverage products do not contain enough carbohydrates, so they can drain your energy faster. Like fat, protein runs slowly into the bloodstream, making you feel tired and trembling easily even though you have eaten a lot.
Sugar
According to White, any food containing high levels of sugar and simple carbohydrates, including smoothies 'Healthy', only gives you temporary energy, not the sustainable energy you need to exercise
For the digestive system to work optimally, you need the help of good bacteria that live in the intestine. By consuming too many snacks that contain artificial sweeteners, good bacterial growth will be threatened and cause absorption of nutrients not to work properly.
A snack of high sugar and carbohydrates will increase your blood sugar levels and can cause you to faint in the middle of your gym session.
If you are planning an intense exercise session, you should also avoid orange juice, isotonic drinks, soda, and energy drinks. Caffeine can provide additional energy before starting exercise, but it can also damage your sleep patterns. Lack of sleep means you don't have enough energy to exercise.
Choose espresso or black tea that is more body friendly than soda or energy drinks. If you prefer smoothies, mix it at home by mixing fresh fruits with protein powder.
Egg
Boiled eggs are an excellent source of pure protein, but eggs do not provide enough carbohydrate intake for energy balance. What's more, the protein from the egg will stay in the stomach for a long time until it can be digested, which will burden your body while working in the gym.
Amu Jamu ’raw eggs are also not a good drink for you to consume before gym. Raw eggs contain Salmonella bacteria which can cause stomach pain and diarrhea.
Instead, replace your egg menu with a cup of greek plain yogurt or cheese combined with a fruit salad.
Spicy and spicy food
Spicy food is good for a diet because it can help you burn more calories overall, but this benefit will not be effective if you eat spicy food before leaving for the gym.
Spicy and spicy foods can make your stomach get hearty and your esophagus burns which of course blocks your exercise session.
Green Banana
Bananas are a good snack for you to eat before you exercise, but make sure you buy a yellow banana that is really ripe!
Choose bananas without greenish spots, which indicates they are not yet fully cooked. The best way to tell which banana is perfectly cooked and raw is brown spots on the skin. At this level of maturity, the sugar content of bananas will be easier for the body to digest.
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