Contents:
- Medical Video: What to Eat Before & After a Workout
- Food before exercise
- Consumption of low-fat carbohydrates
- Good breakfast before or after exercise?
- Food and drinks while exercising
- Food after exercise
- Food for when you experience muscle pain after exercise
Medical Video: What to Eat Before & After a Workout
It cannot be denied that exercise can have a positive effect on the body as a whole. What we consume can affect the outcome of sports, you know! Therefore, all foods that enter the body must always be controlled, whether eaten before, during, or after exercise. Check out reviews about choosing the ideal food that is good for consumption before, during and after exercise.
Food before exercise
Professor Cnen, from the nutrition department of the University of Massachusetts at Amherst, advises to consume carbohydrates before exercising, but carbohydrates consumed cannot be in large quantities. If you plan to exercise for more than one hour, it is recommended to consume 1-4 grams of carbohydrates per kilogram of body weight one hour before you start exercise.
Consumption of low-fat carbohydrates
A study conducted by a team of researchers from the University of Sydney also revealed that carbohydrate consumption can increase endurance in exercising in adults. But remember, eat a type of low-fat carbohydrate with a low protein content. Because that way, you can make sure you have enough muscle glycogen as fuel during exercise later. Don't forget to drink enough water 2-4 hours before exercising.
Good breakfast before or after exercise?
This depends on the type of exercise performed. There is no obligation to have breakfast before exercise. But Cohen suggested not getting used to exercise on an empty stomach. Because when the stomach is empty for a long time, the body will be in the fasting phase.
Normally the body uses glucose as a fuel and destroys muscle glycogen to send glucose to the body during exercise. This condition will make the body burn fat to meet the energy needed. If done in the long term, this condition can cause ketosis which triggers fatigue and dizziness and may endanger the kidneys.
Foods that are recommended to be eaten one hour before exercising in the morning are eggs, cereal and milk, toast with peanut butter or fruit and yogurt. In addition, consuming enough water before exercise is also very important.
Food and drinks while exercising
The most important thing to do when exercising is hydration. If exercise is done in less than 45 minutes, then water intake alone is enough when exercising.
But when you exercise for 1 - 2.5 hours, you need 30-60 grams of carbohydrates every one hour. These carbohydrates function as 'fuel' in exercise to increase muscle glycogen.
The choice of food or drink when exercising is very dependent on the type of exercise performed and the comfort of each individual. Basically, food and drinks that can be consumed while exercising are quite diverse, ranging from fruit juices, sports drinks, bar granola, fruit, to other foods and drinks with high carbohydrate content.
Food after exercise
After exercising with heavy intensity, Cohen suggests consuming 1-1.2 grams of carbohydrates per 1 kg of body weight every hour, for four to six hours. In addition, don't forget to consume 15-25 grams of protein within one hour after exercising to replenish muscle glycogen reserves while supporting muscle protein synthesis.
As for mild exercise, eat foods that contain high quality protein and carbohydrates. This food should be consumed two or three hours after exercising. After exercise, don't forget to consume lots of water to replace lost body fluids.
After exercising, the type of food recommended for consumption is protein-rich foods. Examples are dairy products, boiled eggs, meat and poultry.The researchers also revealed the importance of fluid, carbohydrate and protein intake after exercise. They recommend consuming milk or smoothies made from yogurt milk and berries after exercise.
Food for when you experience muscle pain after exercise
A study in the Journal of the International Society of Sports Nutrition in 2010, people who experience muscle pain after exercise are advised to consume fruit juice. Because, in the study it was known that consumption of fruit juices from certain fruits, such as watermelon and cherry, can reduce muscle pain after exercise.
