Depending on what kind of food you eat before exercise, the effect of exercise may improve or it may even interfere with exercise.
While certain foods have a better exercise Regular exercise makes our body and mind healthy. It promotes metabolism and helps blood flow, preventing various diseases and controlling weight.
effect when consumed, some may reduce the exercise, and in severe cases, there are food that cause abnormal symptoms such as abdominal pain or diarrhea.
At this point, you will be thinking do I have to eat before workout? It depends on your body condition, it may be better to workout with an empty stomach or fill something light so you don’t pass out while activating intense exercise.
It is your decision what to eat before exercising can be the best way to improve exercise performance and burn calories with minimal effort.
Some people may choose early morning exercise or after work (like me!).
It is easy to grab some energy bar or something sweet to fuel your body before you hit the gym after a long day at work. And obviously you don’t want to have something heavy before workout. It is important to consume more protein, fat, and carbohydrates if you do strength training and strength resistance training that go beyond simple aerobic exercise.
Choosing a convenient and accessible healthy quick bite is essential.
Here’s some lists of the good and bad foods to eat before exercise.
Good Food to eat before exercise
Coffee
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Coffee helps to improve endurance during exercise. In fact, many people enjoy drinking coffee while workout. As per result of the Australian Institute of Sports, due to caffeine in coffee is awakening effect of promoting metabolism, it reduces up to 60% of fatigue during exercise. Also drinking coffee before workout may increase the calorie burn through exercise.
International Sport Nutrition and Exercise Metabolism study published in the journal results, a group after drinking coffee burned 15% more calories than group who did not consume coffee during 3-hour workout.
The arousal effect of caffeine is more surprising than you might think. It helps you to use the strength of your muscles better than usual, so you can feel less pain even during hard exercise and have the effect of protecting your muscles, so it is good to drink before exercise.
Oats
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Carbohydrates supply an immediate energy to our bodies. However, consuming carbohydrates before exercise helps to achieve high-intensity exercise.
Among carbohydrates, it is better to eat complex carbohydrates typically rough oats rather than refined carbohydrates, such as flour. In addition, oats contain rich in dietary fiber and Beta Glucan which takes long time to digest but helps to maintain blood sugar and energy levels stable during exercise if you eat before workout.
Beet
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Beet is a red root vegetable that promotes energy and enforce the strengthening of motor function. This is because the Betaine contained in beets helps with muscle strength and endurance. A study published in the British Medical Journal found that when male cyclists were divided into those who received beet juice and those who did not, the group who drank beet juice rode a cycle 16% further.
Also the nitrate contained in beets is converted into nitric oxide in the body, which lowers blood pressure and increases blood flow, which helps exercise function.
Bananas and Apples
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Banana’s nutrients are quickly absorbed and easily converted into energy which helps in various ways during exercise. Minerals such as potassium and magnesium in bananas can even help prevent muscle cramps.
Apples are a fruit known to be beneficial to the body. Apples contain sugar, but not too much sugar. The glucose contained in apples helps supply energy to our body before exercise. And the polyphenols in apples help the growth of beneficial bacteria in the gut and prevent fat from being absorbed by the body.
Bad Food not to eat before exercise
Chocolate Candy
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Many people eat chocolate or candy before exercise for energy since candies also serve to quench some hunger, but they contain a lot of sugar.
However, chocolate, refined carbohydrates that contain sugar have such adverse effects which promote higher level of insulin causes that are being accumulated in the body rather than sugar consumed for energy.
In addition, it is high in calories and low in nutrition, which interferes with weight loss and muscle building.
Green vegetables and Seeds
Before exercise, avoid eating fiber-rich green vegetables such as broccoli and romaine lettuce. In the process of colon bacteria decompose fiber, a gas such as carbon dioxide, hydrogen, methane occurs. This gas make you feel bloating and may give discomfort while workout. The seeds rich in dietary fiber may also have similar discomfort. It is rather good food to eat after exercise rather than before exercise.
Nuts
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Nuts such as almonds, walnuts, pistachios and pecans are rich in omega-3 fatty acids, vitamins and minerals. They have excellent effects on blood circulation and brain health. But nuts are rich in dietary fiber, consuming them before exercise, delayed digestion and feel burden on the stomach. This will also cause bloating and gas.
Refined Carbohydrates
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It is also a good idea to avoid excessive consumption of refined carbohydrates such as wheat and white rice before exercise. Refined carbohydrates are less nutritious and high in calories which reduce the effectiveness of exercise such as building muscle. Also refined carbohydrates are digested and absorbed by the body quickly which increases blood sugar levels in the body and promotes insulin secretion. As a result, your body gets quickly tired and feels tired even with a small amount of exercise.
Fried Foods
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Fried foods are also in the group of foods (French fries anyone?) that should be avoided before exercise. It takes a long time to digest which can put a strain on your stomach during workout. And not only interferes with blood circulation by increasing the viscosity of the bloodstream but also causes acid reflux by lowering pressure of the stomach.
