Eating the right food is also important to perform well and see results from exercise. However, when it comes to actually eating, it can be difficult to decide whether to eat before or after exercise, or what specific foods to choose. Proper nutrition before and after exercise enhances the effectiveness.

Food supplies energy during exercise. After exercise, it is good to consume foods composed of a combination of proteins and carbohydrates that help recover and strengthen damaged muscles. Based on sources such as the American health and medical media 'WebMD', we will explore meal strategies before and after exercise.

 

When should I eat it?

Eat a simple snack 1 to 3 hours before exercising. Eating immediately before exercise can cause stomach cramps, so it should be eaten in advance with some time gap. During exercise, blood flow is directed more toward the muscles.

As the blood flow to the digestive system decreases, it becomes more difficult to digest food. Therefore, you should not eat right before exercising. After exercise, since damaged muscle tissues need to recover, it is advisable to replenish food within an hour after finishing the workout.

What are good foods before exercise?

 

If you exercise in the morning, you should eat fruits rich in dietary fiber. Dietary fiber helps prevent quick hunger. It also helps supply energy and does not burden your workout.

It is good to drink low-fat milk that provides protein and calcium together. The combination of plain yogurt rich in protein and fruit is also good.

 

Eating a handful of mixed nuts and dried fruits can be a key to improving exercise results. Nuts contain healthy unsaturated fats that are good for heart health and are also high in protein. Rich in antioxidants, they help our bodies utilize oxygen properly.

 

In the United States, peanut butter and jelly sandwiches (PB&J) are a popular pre-workout snack. This is an abbreviation of "peanut butter and jelly sandwich," and it is frequently eaten by athletes as a pre-exercise snack. Contrary to our perception that peanut butter is bad for the body, in the U.S., it is considered a healthy food.

 

However, this refers to peanut butter without added sugar. It provides a feeling of fullness and helps suppress appetite and binge eating that tend to come after exercise. Since it is high in calories, it should not be consumed in large quantities; about half a sandwich's worth is sufficient.

If you are someone who must have coffee in the morning or late afternoon, it is also good to drink a latte with milk to supplement protein. Caffeine helps relieve muscle soreness during exercise and aids in calorie burning.

 

What are good foods after exercise?

 

Eggs are a perfect protein food because they contain all nine essential amino acids used for muscle formation. However, eating them fried increases calorie intake, so it is better to boil or eat them as poached eggs.

A study comparing the recovery of athletes who drank chocolate milk after exercise and those who drank sports drinks found that those who consumed chocolate milk recovered more quickly. This is believed to be because chocolate milk contains carbohydrates and proteins in an appropriate 4:1 ratio. However, caution should be exercised with chocolate milk that has a high sugar content.

When having a meal after exercise, you should also pay attention to the choice of sauces. For example, instead of using mayonnaise, you can use avocado, which can give a creamy feeling. Avocado is rich in calcium and magnesium, which help prevent muscle cramps. It is also abundant in healthy unsaturated fats, vitamins, and dietary fiber.

 

Sweet potatoes and grilled or boiled fish are also typical post-exercise meals. Fish is a source of omega-3 fatty acids and protein, which help reduce inflammation levels that can cause post-workout soreness. Sweet potatoes are rich in carbohydrates and dietary fiber, providing a feeling of fullness and offering vitamin A that boosts immunity.

 

A meal consisting of brown rice, skinless chicken breast, and vegetables is also good. Such a composition is considered a diet that appropriately balances protein and carbohydrates to aid recovery after exercise.

 

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I also like baking sweet potatoes.

They say that the sugar level rises when you roast it.

Lately, I've just been reheating and eating leftovers.

 

Is eggs truly a complete food?

I am packing two boiled eggs each.