Foods Can be Consumed Before Exercise – After going through several stages of the filtering process, we are finally able to enhance the articles we have collected with data from reliable sources regarding foods that can be consumed before exercising.
We all want to get the most out of exercise. Various methods are used, ranging from weight training, running faster or longer, more agile movements, and many more. In addition, the food consumed before exercise also needs to be considered.
There are many benefits that can be obtained from eating before exercise. Launching the Inkin page, by eating a balanced diet between protein, carbohydrates and fat before exercising, the body will have sufficient energy, prevent weakness, fight fatigue, and even support stamina to recover quickly.
For best results, you can try some of the foods below along with their different nutritional compositions.
Bananas contain potassium and carbohydrates which are good for improving muscle and nerve function. In addition, carbohydrates can also be fuel for the brain and body.
A study published in the journal PLoS One in 2012 examined 14 cyclists who ate bananas for 15 minutes before starting cycling. It was reported that they were able to complete a 75 km cycling trial with changes in blood sugar, oxidative stress, inflammation, and immunity as well as those who consumed a 6 percent carbohydrate drink.
2. Fruit and Greek yogurt
These are two delicious, nutritious foods that are great to eat before a workout. Choose fruit that contains carbohydrates and combine it with yogurt which is rich in protein.
We recommend that you choose Greek yogurt which has twice the protein content compared to regular yogurt. In addition, Greek yogurt also has a low amount of carbohydrates and sodium.
So, when fruit and Greek yogurt are combined, the carbohydrates in the fruit can be a source of energy when exercising, while the protein stored in yogurt can be used to prevent muscle breakdown.
Known to be rich in fiber, oats can gradually release carbohydrates. With this slow release, the level of energy expended is consistent throughout the workout, so you can exercise longer.
Oats are also rich in B vitamins which convert carbohydrates into energy, you know. The best choice of oats is Irish oats, the least processed type of oats that have a lower glycemic index than instant oats.
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4. Dried fruit
You can mix some dried fruit such as apricots, berries, and pineapple as a pre-workout dish. Dried fruit is a source of simple carbohydrates that are easily digested by the body and can be effectively converted into a source of energy.
Dried fruit nutrients such as vitamins A, C, natural sugars, niacin, folate, ribofavin, potassium, organic acids, and phytronutrients are considered effective in burning calories in the body.
The soluble fiber content is also considered to quickly burn fat in the stomach, arms, and several other parts of the body.
5. Whole grain bread
In a slice of whole grain bread there is a good source of carbohydrates. For optimal results, you can add boiled eggs for snacks as a source of protein or low-fat turkey meat.…