Salad, good for health... but is it actually harmful if eaten at this time?

The effectiveness of exercise can vary depending on what you eat before working out. Even foods that are actually good for your body can have adverse effects if eaten before exercise. I looked into foods that are helpful to eat before exercising and those that are not.

◇Eating sweet potatoes and chocolate helps muscles. Sweet potatoes supply glucose through complex carbohydrates, increasing efficiency during high-intensity exercise and aiding muscle recovery. The potassium content in sweet potatoes also helps prevent muscle cramps that can occur during exercise. However, baked sweet potatoes have a blood sugar index more than twice that of boiled sweet potatoes, so caution is needed. Additionally, if you exercise in the morning, it is better to avoid eating sweet potatoes on an empty stomach. Sweet potatoes contain substances like gelatin and tannins that can irritate the stomach lining and promote increased stomach acid, so eating them on an empty stomach may cause stomach upset.

◇Green vegetables and nuts should be avoided. People who exercise often eat salads, but surprisingly, green vegetables rich in dietary fiber such as lettuce and broccoli are not recommended before exercise. Dietary fiber is not digested in the stomach and passes into the intestines, where it is broken down by colonic bacteria. During this process, gases such as hydrogen, methane, and carbon dioxide are produced, leading to bloating and gas buildup. Severe bloating can cause pain, making it difficult to focus on exercise. Nuts are also high in dietary fiber, so it is better not to eat them before exercising.

Fried foods should also be avoided before exercise. Foods that are deep-fried take longer to digest and put a burden on the stomach. Additionally, the fat content in fried foods can lower the pressure between the esophagus, leading to acid reflux. If not careful, you may experience stomach discomfort during exercise.

<Source: Health Chosun>