Ideal food consumed before, during and after exercise

It cannot be denied that exercise can have a positive effect on the body as a whole. What we consume can affect the results of exercise, you know! Therefore, all food that enters 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

Nancy Cohen, a professor from the department of nutrition at the University of Massachusetts at Amherst, advises eating carbohydrates before exercising, but you shouldn't eat large amounts of carbohydrates. If you plan to exercise for more than an hour, it is advisable to consume 1-4 grams of carbohydrates per kilogram of body weight one hour before you start exercising.

Eat low-fat carbohydrates

A study conducted by a research team from the University of Sydney also revealed that carbohydrate consumption can increase endurance in exercise in adults. But remember, eat low-fat carbohydrates with low protein content. Because by doing so, 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.

Is it better to have breakfast before or after exercise?

This depends on the type of exercise that is done. There is no need to have breakfast before exercising. But Cohen advised not to get used to exercising on an empty stomach. The reason is when the stomach is empty for a long time, the body will be in the fasting phase.

Normally the body uses glucose as fuel and destroys muscle glycogen to deliver glucose to the body during exercise. This condition will make the body burn fat to meet the energy it needs. If done in the long term, this condition can lead to ketosis, which can lead to fatigue and dizziness and may harm the kidneys.

The recommended foods to eat an hour before exercising in the morning are eggs, cereal and milk, toast with peanut butter or fruit and yogurt. In addition, adequate water consumption before exercise is also very important.

Food and drink while exercising

The most important thing to do when exercising is hydration. If the exercise is done for less than 45 minutes, then water intake is sufficient when exercising.

But when you do exercise for 1 - 2.5 hours, you need 30-60 grams of carbohydrates every hour. These carbohydrates serve as "fuel" in exercise to increase muscle glycogen.

The choice of food or drink during exercise depends on the type of exercise performed and the comfort of each individual. Basically, foods and drinks that can be consumed while exercising are quite diverse, ranging from fruit juices, sports drinks, granola bars, fruit, to other foods and drinks with high carbohydrate content.

Food after exercise

After engaging in vigorous exercise, Cohen recommends 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 exercise to replenish muscle glycogen reserves while supporting muscle protein synthesis.

As for light exercise, eat foods that contain protein and quality carbohydrates. These foods 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 recommended type of food 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 smoothie made from yogurt milk and berries after exercise.

Foods for when you experience muscle soreness after exercise

In a study in the Journal of the International Society of Sports Nutrition in 2010, people who experienced muscle pain after exercise were advised to consume fruit juice. The reason is, in this study it is known that consumption of fruit juices from certain fruits, such as watermelon and cherry, can reduce muscle soreness after exercise.

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