Although eating before exercise can make your body more energized, it doesn't mean you can eat anything you want. Some types of food can actually make your stomach ache and nausea if consumed before exercise, especially if consumed in excess. So, pay attention to the food you consume before exercise, including the rules!
Food Choices You Can Eat
There are a variety of food choices that can increase your energy when you exercise, here are some offered :
- Protein bar
Protein bars are food choices that can be consumed before or after exercise. Besides being practical for consumption, protein bars are also able to increase and restore the energy you need to exercise. This is because, this one snack contains protein and carbohydrates. You who want to make protein bars as a source of energy are advised to consume them 3-4 hours before exercise.
Try it, you consume bananas before exercise. Bananas can increase your energy because this fruit contains carbohydrates, potassium, and vitamin B6. Bananas and other fresh fruit can increase your energy while exercising, but with notes, you are advised to consume it 1 hour before exercising.
Smoothies can be a beverage as well as healthy food that you can consume before exercise. But before consuming it, make sure the ingredients used to make sugar-free smoothies, yes!
To be more safe and healthy you can make your own smoothies at home. You do this by mixing the original fruit with almond milk, mashed, then consume it 1 hour before exercise. Your body will feel more energized after that.
Oatmeal is also a food choice that can increase your energy during exercise. Oatmeal made from whole wheat, without added sugar, brings health benefits to the body. To make oatmeal as a source of energy, you can consume it 2-3 hours before exercise.
Pay Attention to Food Pause
Not only the type of food, you also need to pay attention to the time lag before eating exercise. The following is a further explanation of the types of food that should be consumed before exercise according to the time lag :
- Four to three hours before exercise
Foods that can be consumed 4-3 hours before exercise, namely protein bars, bagels, baked potatoes, cereals with milk, and pasta.
- Two to three hours before exercise
If you only have a gap of 2 - 3 hours, then in addition to oatmeal, foods that you can consume are brown rice, boiled or baked vegetables, lean meat, eggs and whole wheat bread with avocado spread, and a bowl of cut fruit.
- Two to one hour before exercise
In addition to smoothies, foods that can be a good source of energy and are consumed 2-1 hours before exercise are bananas, apples, oranges, and yogurt.
Adjust the type of exercise, the time lag before exercise and food choices, so that you can continue to exercise comfortably, be more energetic, and reduce the risk of stomach pain.
Now that's the food and eating rules before exercise. If you want to get used to eating before exercise, don't forget to pay attention to food choices and when to consume them. If necessary, consult with your doctor to be given a diet that suits your needs, especially if you are an athlete or have certain health problems.