Bananas, eggs, oatmeal, etc.
A good season for exercise is coming. In order to improve physical strength, you should pay as much attention to what you eat as exercise. Food is the body’s fuel. Dietary choices are important to increase strength, speed, and stamina for exercise.
Experts say, “Exercisers need to focus on optimizing carbohydrates and proteins before, during, and after exercise.” Nutrients in natural foods can add strength to exercise and help with recovery. According to the American men’s magazine ‘Men’s Health’, the following are good foods to eat during exercise.
△Banana
Bananas are a source of potassium that helps nerve and muscle function. They are also a good source of easily digestible carbohydrates. A study of male cyclists found that eating half a banana every five minutes during exercise was as effective as drinking a carbohydrate-laden sports drink.
△Egg
During exercise, microscopic scars are created in the muscles, which heal and become stronger during the recovery period. Eating protein can also help with muscle growth. Studies have shown that men who ate 3 eggs within 5 minutes of doing a leg workout experienced better results in the repair and recovery of protein muscle tissue compared to men who ate only egg whites.
Eggs contain 13 essential nutrients as well as 9 essential amino acids, which are a source of the muscle-building nutrient choline. Eating an egg sandwich or scrambled eggs and potatoes post-workout is the perfect combination of carbs and protein for faster recovery.
△Dried plums
In addition to improving bone strength, dried prunes may slow the onset of bone density loss. Studies have shown that eating dried prunes daily has a bone-protective effect. Also, dried prunes are a good source of carbohydrates and do not strain the intestines during exercise. It is good for nutritional supplementation during long workouts and is also suitable as a pre-workout snack. Cottage cheese is good to eat with prunes, chopped almonds, and cereal.
△ oatmeal
Oatmeal is a food made by making porridge with oat flour and adding salt, sugar, and milk. Experts say, “Oats contain soluble dietary fiber, which takes longer to digest and can stabilize blood sugar.” In addition, oats contain a 4:1 ratio of carbohydrates to protein, providing sustained and long-term energy. It is good to add nut butter or Greek yogurt (yogurt) to oats for protein supplementation.
△Mango
Experts say, “If you experience muscle soreness after lifting heavy weights or running long distances, eating anti-inflammatory foods like mangoes may help you recover.” One cup of mango contains 35% of the recommended daily amount of vitamin A and 100% of the recommended daily amount of vitamin C, which are essential nutrients for immune defense.
A recent study found that adults who ate mangoes daily had higher levels of gallic acid and gallotannin, which have antioxidant, antibacterial, and potentially anti-obesity properties. Mango is also effective in controlling blood sugar. If you eat mango sauce with meat or seafood, you can increase the absorption of iron that helps transport oxygen to your muscles.
△ Chickpeas
Experts say, “Eating soybeans before exercise is a protein supplement.” You can make a snack at home by mixing chickpeas with dried fruit or nuts. Eating protein before exercise helps prevent muscle loss during exercise, promotes satiety, and stabilizes blood sugar.
