Eating before and after exercise is essential to provide the fuel needed to practice, as well as restoring the body after practice. However, what is the food menu is suitable to be consumed before exercise?
According to Dr. Samuel Oetoro, MS, SpGK, clinical nutrition specialist, because sports are essentially requires energy, which is needed is a food containing carbohydrates. "But the carb is not a simplex, which is absorbed rapidly and fall rapidly. Choose complex carbohydrates," said the doctor who practiced in Semanggi Specialist Clinic.
According to Dr. Samuel Oetoro, MS, SpGK, clinical nutrition specialist, because sports are essentially requires energy, which is needed is a food containing carbohydrates. "But the carb is not a simplex, which is absorbed rapidly and fall rapidly. Choose complex carbohydrates," said the doctor who practiced in Semanggi Specialist Clinic.
Besides rice, other examples of complex carbohydrates are potatoes (eaten with skin) and corn. The principle of balanced nutrition should still be applied by adding the protein (10-20 percent), fat (20-25 percent), as well as vitamins and minerals (can be obtained from vegetables and fruits).
If you choose heavy foods such as rice, do not overeat. When the digestive tract is too heavy or disturbed, then we can stomach ache, nausea and even vomiting. Foods like this should also be consumed two hours before exercising. For a loaf of wheat bread or a baked potato, snacks like that can be consumed one hour before exercise.
Types of snacks such as energy bars can also be an option. However, you need to watch the nutritional composition. Do not choose foods that have high fat content because fat difficult to digest. Carbohydrate absorption process became less effective.
On the sidelines of sports, you certainly feel thirsty. You need to drink more water. However, water alone is not enough because the body is exposed to electrolyte and mineral during exercise so it needs to be satisfied again.
"Drink the juice is not too cold and not too sweet. What is needed is an extract of the fruit only, so do not be mixed with water and do not take fiber," suggests Samuel.
After the exercise, energy needs to be restored with the correct nutrition to maintain muscle tissue, preparing the muscles for your next workout, helps reduce muscle pain, and prevent injuries. However, do not immediately stop by the restaurant field even if you feel hungry.
Because the source of glucose during exercise we drop, we need to replace it with a sweet drink. One hour after exercise, drinking juice with a combination of three fruits, like oranges, watermelon, and cantaloupe. After that, you can eat chicken porridge, for example, are easily digested.
Sports drinks can also be an alternative. But, again, note the nutritional composition. Choose a drink that contains carbohydrates, electrolytes, sodium, potassium, and chlorine. In contrast, the type of energy drinks should not be an option because it was added to the stimulant of caffeine and taurine.
Two hours after practice, you can just eat more severe. In principle, back to food with balanced nutrition.
If you are just doing weight training or resistance training, the muscle tissue damage should be restored by eating protein. However, it could still be careful not to overdo it. Foods generally contain a protein naturally, so you do not need to overdo the eating protein or a protein bar high protein.
If you choose heavy foods such as rice, do not overeat. When the digestive tract is too heavy or disturbed, then we can stomach ache, nausea and even vomiting. Foods like this should also be consumed two hours before exercising. For a loaf of wheat bread or a baked potato, snacks like that can be consumed one hour before exercise.
Types of snacks such as energy bars can also be an option. However, you need to watch the nutritional composition. Do not choose foods that have high fat content because fat difficult to digest. Carbohydrate absorption process became less effective.
On the sidelines of sports, you certainly feel thirsty. You need to drink more water. However, water alone is not enough because the body is exposed to electrolyte and mineral during exercise so it needs to be satisfied again.
"Drink the juice is not too cold and not too sweet. What is needed is an extract of the fruit only, so do not be mixed with water and do not take fiber," suggests Samuel.
After the exercise, energy needs to be restored with the correct nutrition to maintain muscle tissue, preparing the muscles for your next workout, helps reduce muscle pain, and prevent injuries. However, do not immediately stop by the restaurant field even if you feel hungry.
Because the source of glucose during exercise we drop, we need to replace it with a sweet drink. One hour after exercise, drinking juice with a combination of three fruits, like oranges, watermelon, and cantaloupe. After that, you can eat chicken porridge, for example, are easily digested.
Sports drinks can also be an alternative. But, again, note the nutritional composition. Choose a drink that contains carbohydrates, electrolytes, sodium, potassium, and chlorine. In contrast, the type of energy drinks should not be an option because it was added to the stimulant of caffeine and taurine.
Two hours after practice, you can just eat more severe. In principle, back to food with balanced nutrition.
If you are just doing weight training or resistance training, the muscle tissue damage should be restored by eating protein. However, it could still be careful not to overdo it. Foods generally contain a protein naturally, so you do not need to overdo the eating protein or a protein bar high protein.
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