Filling up lightly with vegetables before a workout? There are many side effects.

Many people eat vegetables and other light foods to fill their stomachs when they feel hungry before exercising. While they choose these foods to avoid upset stomachs, vegetables can actually hinder your workout. We looked into foods to avoid before exercising and foods that actually help.

 

 

◇ Vegetables, fried foods, and spicy foods are not good.

 

▷Green vegetables= It is best to avoid green vegetables such as lettuce and broccoli due to their high dietary fiber content. Dietary fiber is not digested in the stomach and travels down to the intestines, where it is broken down by bacteria in the large intestine. During this process, gases such as hydrogen, methane, and carbon dioxide are produced, which can cause abdominal bloating. Exercising in this state can lead to abdominal discomfort or pain, making it difficult to concentrate on your workout.

▷Fried food= Eating fried food before exercising also puts a strain on the stomach. Fried food takes a long time to digest, which interferes with your workout. It also increases blood viscosity, which is detrimental to blood circulation. Fried food is high in fat, which lowers the pressure between the stomach and esophagus, potentially causing acid reflux and heartburn.

 

Spicy food= Spicy food is also not good. Foods containing spicy ingredients such as chili peppers, mustard, and horseradish take a long time to digest. In particular, capsaicin found in chili peppers and sinigrin found in mustard or horseradish irritate the gastric mucosa. Therefore, consuming spicy food before exercise may cause abdominal pain, heartburn, and vomiting.

 

 

◇ Eating sweet potatoes and carrots helps with exercise

 

If you are hungry before exercising, it is a good idea to eat sweet potatoes. Sweet potatoes supply the body with glucose, which increases the efficiency of high-intensity workouts. Additionally, the potassium in sweet potatoes helps prevent muscle cramps that may occur during exercise.

 

In this case, it is better to eat boiled sweet potatoes rather than baked ones.

 

This is because baked sweet potatoes have a glycemic index more than twice as high as boiled sweet potatoes. However, it is not advisable for people with sensitive stomachs to eat sweet potatoes if they have exercised on an empty stomach.

Sweet potatoes are rich in substances such as gelatin and tannins, which stimulate the stomach lining and promote gastric acid secretion.

 

If they don't like sweet potatoes, you can fill their stomach a little with carrots.

 

 

Aerobic exercise causes oxidation in the body. At this time, beta-carotene, an antioxidant found in carrots, protects cell membranes and prevents cell oxidation.

 

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Roasted sweet potatoes are delicious

I roasted and ate the sweet potatoes I had boiled,

I guess I'll just have to heat it up.

 

The glycemic index being twice as high is scary.