What to eat before and after doing exercise

Exercising woman

Eat before and after exercise is essential to provide "fuel" that needed when exercising, as well as recovering the body after exercise. However, what is the food menu that suitable to be consumed before exercise?

Because exercise is basically requires a lot of energy, foods that contain carbohydrates are necessary. Remember, carbohydrates which are needed is not simplex carbohydrates, that absorbed rapidly and fall rapidly. But, a complex carbohydrates.

Besides rice, other complex carbohydrates can be found on potato (eaten with skin) and corn. The principle of balanced nutrition should still be applied by adding the protein (10-20 percent), fat (20-25 percent), as well as vitamins and minerals (can be obtained from vegetables and fruits).

If you choose "heavy" foods like rice, do not overeat. When the digestive system working too hard or disturbed, then it can causes stomachache, nausea and even vomit. Such foods should be consumed two hours before start exercising. For a loaf of wheat bread or a baked potato can be consumed one hour before exercise.

Types of snacks like energy bars can also be an option. However, you to be concerned about the nutritional composition. Do not choose foods that have high fat because fat is difficult to digest. Carbohydrate absorption process became less effective.

On the sidelines of exercise, you certainly feel thirsty. You need to drink more water. However, just water is not enough because the body is exposed the electrolyte and mineral during exercise so it needs to be satisfied again.

Drink juices that are not too cold and not too sweet. What is needed is an extract of fruit, so do not mixed it with water and do not take the fiber.

After exercise, the energy needs to be recovered with the correct nutrients to maintain muscle tissues, prepare muscles for your next workout, helping to reduce muscle pain, and prevent injury. However, do not immediately eat even though you feel hungry.

Because while exercising, All glucose we have is dropped, we can replace it with a sweet drink. One hour after exercise, drink juice with a combination of three fruits, like orange, watermelon, and cantaloupe. After that, you can eat chicken porridge, that can be easily digested.

Sports drinks can also be an alternative. But, again, consider the nutritional composition. Choose a drink that contains carbohydrates, electrolytes, sodium, potassium, and chlorine. Instead, energy drinks should not be an option because it was added with the stimulant in the form of caffeine and taurine.

If you have recently do weight training or resistance training, then the muscle tissue damage should be recovered by consuming protein. However, still be careful and do not overdo it. Generally, foods contain natural protein, so you do not need to overeating protein or a protein bar.