TIME.CO, Jakarta – Before exercise you need to consume different combinations of foods containing proteins and carbohydrates to maintain energy and build muscle.
Quoted from Health every daywhile you do it sport heavy on an empty stomach, may not have enough energy (fuel) to finish it. So if you exercise at a moderate intensity or more, a little snack can help.
In the 10 to 15 minutes leading up to your workout, eat a small amount of easily digestible carbohydrates, such as a juice, banana, handful of grapes, or a handful of grains to ensure you have the physical and mental energy to move.
If you exercise for more than an hour in the morning, eat a small amount of easily digestible carbohydrates. For those with weak stomachs who feel like they can’t eat before a workout, consider easy-to-digest options like sports drinks or smoothie. Sometimes liquid calories are easier to tolerate and over time can train your stomach to tolerate more food before exercise.
After eating a carbohydrate meal, wait two to three hours before exercising. But if you only eat a snack, wait about half an hour before working out.
Reported by Cleveland Clinicduring strength training, snacks should be higher in protein, moderate in carbohydrates, and low in fat as follows:
- Whole grain tortillas with peanut butter and banana spread
- Stucco and a slice of rye bread.
- Cottage cheese with fruit.
- Greek yogurt with fruit and nuts.
- Half sandwiches.
- Oatmeal with fruit and nuts.
If you eat three to four hours in advance, here are some high-quality food options:
- Cheese sandwich with apples and low-fat chocolate milk.
- Sandwich with banana slices and low-fat milk.
- Low-fat yogurt with berries plus a small salad topped with chicken.
- Fertilized cut oats.
MALINI
Read also: Variety of food and drink to boost energy before sport
