How to choose food to eat before, after, and while exercising

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In addition to exercising Eating enough food to meet your body’s needs is also important for maintaining good health. The nutrients that the body receives will help create energy. It also promotes being able to exercise longer. It also helps the body recover well.

For general people who are interest in exercising It is necessary to give importance to food selection. Because when we exercise, it causes the body to use more energy. And it is necessary to get 3 essential nutrients before exercising: carbohydrates that are the main source of energy, protein that helps restore the body, and water to compensate for the water the body loses while exercising. You should exercise for at least 30 minutes at a time, and a total of at least 150 minutes a week, or 30 minutes at a time, 5 times a week. You must also know how to eat appropriately, divided into two periods: before and after exercise. ยูฟ่าเบท recommend follow these steps:

2 – 3 hours before exercise: you should choose to eat pre-exercise food that has a high proportion of carbohydrates. Moderate protein but low fat because carbohydrates are more quickly digest and absorbed for energy. And as for proteins and fats, some energy is require for digestion and absorption. If you eat food before exercising in excessive amounts It may cause the efficiency of exercise to decrease. The pre-exercise food that you should choose to eat such as shrimp porridge, fish porridge, clear rice noodles with pork pieces. Tuna sandwich, etc.

If you don’t have much time, or about 30 minutes: before exercising. You should choose to eat carbohydrates before exercising that can be quickly digest and absorbed. To increase energy and store it in the muscles in the form of glycogen to the fullest extent before exercising, such as sweet water, fruit juice, bread with butter, bananas, guava, oranges, etc.

Food before exercising should avoid foods that are high in fat. Because fat takes a lot of time to be digest and absorbed. As a result, during exercise you may feel uncomfortable, easily tired, and exercise efficiency decreases.

Avoid eating large quantities of vegetables as food before exercising. Because dietary fiber will help slow down digestion and absorption. This can cause discomfort during exercise. and cause decreased efficiency.

In addition to pre-exercise food, it will help increase energy to exercise better. Drinking about 400 – 600 ml of water, or about 1 medium bottle, 1 hour before exercise can help prevent water loss during exercise. From cooling off through sweat. Or you may choose to drink black coffee before exercising in order to enhance your exercise performance. But in people who drink and have an excessively fast heartbeat, they may be wary of drinking black coffee before exercising. Most importantly, it’s best to drink enough water to meet your body’s needs.