Doctors have always been advised to exercise because of its great benefits to the body, but many are unaware of the importance of food before and after exercise.
In turn, the “Boldsky” website reported a report explaining the foods that must be eaten before exercising to help the body perform better, recover faster after each exercise, and stressed the importance of the body ensuring that it contains enough fuel to do so.
This can be achieved by eating the right type of foods that contain many nutrients such as carbohydrates, fats, vitamins and minerals, including:
The banana
Bananas are a good source of carbohydrates and protein, which provides your body with fuel that can be used for exercise. It also contains potassium, which helps in muscle and nerve functions.
A scientific study showed that cyclists who ate bananas or pears and had a 50% faster recovery time compared to those who ate only water.
Oats
Oats contain a portion of fiber, carbohydrates and proteins, which provide the body with energy during exercise. Oats contain B vitamins, which help convert carbohydrates into energy. For people who do a lot of cardio exercises, oatmeal with fruits and nuts is an ideal pre-workout food.
Whole grain bread
A slice of whole grain bread is a good source of carbohydrates. Whole grain bread can be eaten with boiled eggs, to provide added protein, 45 minutes before the start of the exercise.
Fruit juices
Fruit juices are an amazing nutrient before exercise because they contain many vitamins, minerals and antioxidants. Fruit juices can also be quickly digested as they contain a mixture of simple and complex carbohydrates that give adequate energy before exercise.
Eggs
It is believed by many that the egg yolk contains fat that should not be eaten. However, it is a misconception, as one study indicates that egg yolk contains protein with other important nutrients, which are not available in egg whites. Eating egg yolk before exercise increases your body’s ability to use protein to feed muscles.
Fruits and yogurt
Fruits are rich in vitamins and minerals, and yogurt contains large amounts of protein. Therefore, eating fruits with yogurt will not only nourish the body, but also provide the body with carbohydrates. The protein in the yogurt will provide the necessary protection from muscle damage and help its recovery.
Chicken breast
Chicken breasts can be chosen when you feel hungry before exercising. It can be grilled or boiled to the authorities. Chicken breasts give the high-quality protein needed to build muscle.
Dried fruits
Dried fruits can be placed in a privileged position between food options before exercise, because they are very light and full of simple carbohydrates, which will provide the body with instant energy without being weighed down on it. Dried apricots, berries, figs and pineapples can be eaten.
Avocado Salad
Avocado contains large amounts of oleic acid, which helps repair cells. Avocado before exercise helps reduce inflammation in the body. It also contains a high percentage of healthy fiber and fats that achieve satiety that extends throughout the exercise period.
Timing appropriate
The timing of your meal before exercise is crucial. To reap most benefits during exercise, try eating a meal that contains carbohydrates, protein and fats within 2-3 hours before exercising. And if you don’t have much time, eat foods rich in carbohydrates and protein at least 45 to 60 minutes before your workout.
Within 2-3 hours
Lean protein, brown rice, and vegetables.
• A sandwich made with full bread, cereals, lean protein and light salad.
• omelette and toasted whole grains with avocado and a glass of fruit juice.
two hours ago
Whole grains and milk
• A cup of oatmeal topped with fruit or dried fruit and fruit juice
• A sandwich made with whole grain bread
One hour or less
Greek yogurt and fruit
A bowl of fruit
