Food before exercise
Professor of the department of nutrition at the University of Massachusetts at Amherst, Nancy Cohen, suggests taking carbohydrates before doing sports, but consuming carbohydrates should not be in large quantities. If you plan to exercise for more than an hour, then it is advisable to consume 1-4 grams of carbohydrate per kilogram of body weight one hour before you start the sport.
Consumption of low-fat carbohydrates
A study conducted by a team of researchers from the University of Sydney also revealed that the consumption of carbohydrates can increase endurance in doing sports in adults. But remember, eat low-fat carbohydrates with low protein content. Because that way, you can be sure to have enough muscle glycogen as a fuel during exercise later. Do not forget to drink enough water 2-4 hours before exercising.
Good breakfast before or after exercise?
This depends on the type of exercise performed. There is no need to have breakfast first before exercise. But Cohen advised not to get used to sports on an empty stomach. Because when the stomach is empty for a long time, the body will be in the phase of fasting.
Normally the body uses glucose as a fuel and destroys muscle glycogen to deliver glucose to the body during exercise. This condition will make the body burn fat to meet the required energy. If done in the long run, this condition can cause ketosis that triggers fatigue and dizziness and may harm the kidneys.
Foods recommended eating 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 the sport is hydration. If the exercise is done less than 45 minutes, then the water intake alone is enough when exercising.
But when you exercise for 1 - 2.5 hours, you need 30-60 grams of carbohydrates every hour. These carbohydrates serve as 'fuel' in exercising to increase muscle glycogen.
The choice of food or drink during sports depends on the type of exercise performed and the comfort of each individual. Basically, food and drink that can be consumed during exercise are quite diverse, ranging from fruit juice, sports drinks, granola bars, fruits, to other foods and beverages with high carbohydrate content.
Food after exercise
After exercising with heavy intensity, Cohen suggests consuming 1-1,2 grams of carbohydrate per 1 kg of body weight every hour, for four to six hours. In addition, do not forget to consume protein by 15-25 grams within an hour after exercising to replenish muscle glycogen reserves while supporting muscle protein synthesis.
As for mild exercise, eat foods that contain protein and quality carbohydrates. This food should be consumed two or three hours after exercise. After exercise, do not forget to consume plenty of water to replace lost body fluids.
After exercising, the type of food that is recommended for consumption is protein-rich foods. Examples are dairy products, boiled eggs, meat, and poultry. The researchers also revealed the importance of fluid intake, carbohydrates, and protein after exercise. They recommend eating milk or smoothie made from milk yogurt and berries after exercising.
Food for when you experience muscle pain after exercise
A study in the Journal of the International Society of Sports Nutrition in 2010, people who experience muscle pain after exercise is advised to consume fruit juice. The reason, in the study known consumption of fruit juice from certain fruits, such as watermelon and cherry, can reduce muscle soreness after exercise.
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