The Best Foods to Eat Before and After Exercise

Medical Video: Breakfast for Athletes

Sports will provide maximum benefits to the body if supported by nutritional intake. But for some types of exercise, sometimes the rules of nutrition used are different from the rules of a healthy daily diet. This was stated by Barbara Lewin, a sports nutritionist. No need to worry, the following is a guide from experts about what the best consumption is needed before and after in various types of exercise.

Food before and after cardio exercise

If you are accustomed to regular cardio exercise such as aerobics, hiking, cycling, running,treadmill and the like, you must pay attention to the formula as follows:

Before sports:

Choose foods that are low in sugar and fat, adequate protein, and rich in carbohydrates, such as smoothies almonds, bananas and other fruits. Take these things 60 to 90 minutes before you start exercise. According to Lewin, our bodies must be given time to digest and prepare the muscles to be ready to work. Avoid exercising with a full stomach position because you have just finished eating.

After sports:

After exercising, the first 20 to 30 minutes is a time phase "metabolic window"That is when your muscles are in the most efficient condition in absorbing nutrients. Prioritize consuming carbohydrates and protein. A New York City nutritionist, Leah Kaufman, suggested that snacks can help muscle recovery and relieve pain after exercising. To restore energy, there are several options for you, namely chocolate milk, coconut water, and drinks containing protein and electrolytes.

Food before and after weight training

For those of you who are accustomed to exercising with weight training and muscle building, a balanced diet with carbohydrates and protein must take you one to two hours before starting. Carbohydrates increase the body's resistance and prevent muscle damage while the exercise is taking place. Meanwhile, protein is useful for helping muscle growth, said nutritionist from Atalanta Marie Spano.

Before sports:

Keep fluids in the body by continuing to drink for one hour before starting exercise. "Carbohydrates in drinks will provide extra energy for you," Spano said. Look for a variety of drinks that contain carbohydrates, proteins or electrolytes.

After sports:

Protein is needed again after you finish exercising lifting weights. "Our muscles will experience stress, and what can cure them is protein amino acids," Kaufman said. If you want, calculate that in this phase you need 25 grams of protein.

Food before and after preparation for the race

Now, running is increasingly loved. Whether it's 5K, 10K or even a marathon. Then, what foods and drinks should you prepare for the situation? And how to keep your energy awake and keep your stomach comfortable?

Before sports:

In preparation for a running race, Leunger recommends that you eat dishes that are low in fat and fiber, but have high carbohydrate levels. Various pastas can be the right choice. But adjust the portion so that there is no buildup of carbohydrates in your stomach. Start your morning with a breakfast menu with light carbohydrates, such as almonds, bananas, or add butter on your breakfast menu.

Don't worry if you don't have time to eat before the race. While running long distances, drink 100 to 170 milliliters of water every 20 minutes, or you can also replace it with an intake of 30 to 90 grams of carbohydrates every one hour.

After sports:

The basic rule is to drink half a liter of mineral water to replace every 400 grams of your weight loss (you can weigh before and after exercise). The next day, drink 120 milliliters of cherry juice twice a day to restore your body and muscle endurance. Research confirms that the pattern of drinking cherry juice can restore your muscle function to at least 90 percent.

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