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Story by reporter Kwon Soon-il (kstt77@kormedi.com)
Food provides energy during exercise. After exercise, a combination of protein and carbohydrates is recommended to help repair and strengthen damaged muscles. Let's explore pre- and post-workout meals, drawing on resources from WebMD, a US health and medical media outlet.
When should I eat it?
Eat a light snack 1-3 hours before starting exercise. . Eating right before exercise can cause stomach pain, so you should eat some time beforehand. During exercise, a lot of blood rushes to the muscles.
As blood flow to the digestive system decreases, digestion becomes more difficult. Therefore, avoid eating immediately before exercise. After exercise, damaged muscle tissue needs to recover, so it's best to replenish your energy within an hour of finishing.
What are some good foods to eat before exercising?
If you exercise in the morning, eat fruits rich in dietary fiber. Dietary fiber prevents rapid hunger, provides energy, and doesn't add to the burden of exercise.
It's a good idea to drink low-fat milk, which provides protein and calcium, along with this meal. Protein-rich plain yogurt and fruit are also good options.
Eating a handful of a well-balanced mix of nuts and dried fruit is also a key to improving exercise results. Nuts contain heart-healthy unsaturated fats and are high in protein. They are also rich in antioxidants, which help the body utilize oxygen properly.
In the United States, peanut butter and jelly sandwiches (PB&Js) are a popular pre-workout food. Short for "peanut butter and jelly sandwich," PB&Js are a popular pre-workout snack for athletes. Contrary to our perception of peanut butter as a bad thing, it's considered a healthy food in the United States.
However, I'm referring to peanut butter without added sugar. It provides a feeling of fullness and helps curb cravings and binge eating that often occur after exercise. Because it's high in calories, you shouldn't eat too much; half a sandwich is enough.
If you absolutely must have coffee in the morning or late afternoon, consider a milk latte for a protein boost. Caffeine helps relieve muscle soreness and burn calories during exercise.
What are some good foods to eat after exercising?
Eggs contain all nine essential amino acids used to build muscle. It is a complete protein food. However, it is high in calories when eaten fried, so it is better to eat it boiled or in poached form.
A study comparing the recovery of athletes who consumed chocolate milk after exercise with those who consumed a sports drink found that those who consumed chocolate milk recovered more quickly. This is likely due to chocolate milk's appropriate 4:1 ratio of carbohydrates to protein. However, caution is advised against chocolate milk, which is high in sugar.
When eating after exercise, be mindful of your sauce choice. For example, instead of mayonnaise, opt for avocado, which offers a creamier texture. Avocado is rich in calcium and magnesium, which help prevent muscle cramps. It's also rich in healthy unsaturated fats, vitamins, and fiber.
Sweet potatoes and baked or boiled fish are also typical post-workout meals. Fish is a source of omega-3 fatty acids and protein, which help reduce inflammation levels that can contribute to post-exercise pain. Sweet potatoes are rich in carbohydrates and fiber, which help keep you feeling full and provide vitamin A, which boosts the immune system.
A meal consisting of brown rice, skinless chicken breast, and vegetables is also recommended. This type of meal is considered a healthy balance of protein and carbohydrates, which aids post-workout recovery.
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I also like roasting sweet potatoes.
They say that if you roast it, the sugar content goes up.
These days, I just heat up the steamed food and eat it.
Are eggs really a complete food?
I'm taking two boiled eggs each.