What to eat before exercise ?

Eat before exercise

Today, many people pay great attention to physical exercise to keep their body healthy and fit. However, whether to eat or eat what before exercise still confuses many people.

Time

The ideal time to eat is about 2-3 hours before exercise.

If the countdown to the workout is shorter, the athlete should only eat light. For example, if there are only 5-10 minutes left, eat a piece of apple or a banana.

The American Academy of Nutrition and Dietetics notes that athletes need to experiment first and find the most suitable time for themselves.

Food type

Athletes need to consume foods that are high in complex carbohydrates such as whole grains or fruits to provide the body with the necessary energy.

To maintain energy during exercise, Ms. Maietta said that athletes can supplement some lean protein such as chicken or tofu, along with some healthy fats such as butter, nuts.

The American Heart Association emphasizes that athletes should avoid saturated fat or excess protein because these substances "digest more slowly in the stomach and take away oxygen and blood that provide energy for the muscles."

Other notes

If exercising at high intensity or for a long time, consider using sports drinks with electrolytes to replenish sodium, potassium, and other minerals - the director added - Make sure the sugar content in them (not exceeding the standard) because some types of water have a lot of sugar

Another note is that athletes should avoid foods high in fat and fiber both before and after exercise.

Specific examples of food to eat before exercise:

• Whole-grain toast with peanut butter and banana
• Oatmeal with fruit and nuts
• Yogurt with fruit and granola
• Smoothie made with fruit, yogurt, and milk
• Hard-boiled eggs

Specific examples of food to avoid before exercise:

• Fatty foods, such as greasy burgers or fried chicken
• Fiber-rich foods, such as raw vegetables or whole-wheat bread
• Large meals