Good source of carbohydrates consumed before exercise

One of the important nutrients that must be consumed before exercise is carbohydrates. But actually carbohydrates are not only needed during exercise, in other activities carbohydrates are still needed. So, what are the best carbohydrate food sources to consume before exercise? Find out the answer in this article.

Good food sources of carbohydrates consumed before exercise

Carbohydrates are the most important source of energy for the body. Even so, many people avoid carbohydrates on the grounds of reducing calories. In fact, carbohydrates are actually good for us and must be consumed every day, especially when the body is actively moving.

Even though it is important, you must still pay attention to the type of carbohydrates and the portion of the meal you are going to consume. The reason is that not all carbohydrate foods are good for the body. Here are some food sources of carbohydrates that are good for consumption before exercise:

1. Bananas

According to Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport, said bananas are a natural source of energy. This is because bananas are rich in carbohydrates that are easily digested by the body.

In addition, the potassium content in it helps maintain nerve and muscle function while you exercise. Because the body doesn't store potassium for a long time, eating a medium banana before exercising will help keep the body's nutritional intake stable. You can eat a medium banana with 1/2 cup Greek yogurt about 30-60 minutes before exercise.

2. Oatmeal

Oatmeal is a type of whole grain that contains lots of fiber. The fiber in oatmeal can help keep you full longer as it gradually releases carbohydrates into your stream. Not only that, apart from making you full faster, oatmeal also helps lower cholesterol levels in the blood, and can also control your blood sugar levels.

It's just that, make sure that when you eat oatmeal you don't add other foods that contain lots of calories and sugar. The content of B vitamins in oatmeal also turns out to help convert carbohydrates into energy. That is why, oatmeal can be a good source of carbohydrates to be consumed before exercise. Consume one cup of oats at least 30 minutes before you start exercising.

3. Whole wheat bread

A slice of whole wheat bread is a good source of carbohydrates. The reason is, whole wheat bread only contains 80 to 90 calories per sheet. This breakfast food also has 2 grams of fiber and is low in sugar. Only about 1 gram of sugar in one piece of bread. But make sure the bread you buy is really made from whole grains, at least 80 percent. Bread with whole wheat grains is only 50 percent down, generally there is a lot of mixture of flour, sugar and minimal fiber.

You can eat a spoonful of whole wheat bread with peanut butter or honey to get more fuel intake in the body. Apart from that, you can also add boiled egg slices for a high-quality source of protein. Eat a cup of whole wheat bread about 45 minutes before you work out.

4. Potatoes

Potatoes are packed with carbohydrates that the body can easily burn. The carbohydrates present in potatoes are complex carbohydrates, which do not cause an excessive boost in blood sugar. Therefore, it is safe to say that the carbohydrate content in potatoes is very good for consumption before exercise.

Another mistake that most people make when consuming potatoes is peeling the skin. In fact, potatoes eaten with the skin have a higher fiber content than if eaten without skin. Eat one to two small boiled potatoes about 30 minutes before you exercise.

Things to avoid before exercising

There are a few things to keep in mind. Before exercising, make sure you avoid fatty foods. The reason is, fatty foods make the digestive process of the stomach feel very slow, which means that it will make you easily feel full, lethargic, and even cramps during exercise. Not only that, the important thing is not to overeat before exercising. This is because eating too much can cause indigestion, lethargy, nausea and even vomiting.