Some think eating before sports is legitimate, but some do not agree. What is the fact?
Are you the type of person who always eats before exercising to get energy, or doesn't eat because he is worried about making a stomach ache? The results of a recent study from the American Journal of Physiology - Endocrinology and Metabolism states that people should not eat before exercising. At least for men who are overweight.
Pros and cons of eating before exercise
Researchers say that fasting before aerobic exercise will result in higher levels of fat burning than exercising after eating. These results confirm the findings of a similar study in the British Journal of Nutrition in 2016 ago.
Other studies say that fasting before exercise, for example skipping breakfast, can result in an increase in fat burning by 20 percent compared to eating before exercise.
But apparently, this is contrary to another study. According to Jennifer Lea, a researcher from the Johnson & Johnson Human Performance Institute, from a performance standpoint, you are better off eating before exercising.
"Food is fuel, and people will work better when they have fuel in their bodies before doing activities," Lea said. Despite the many contradictions among experts, eating before long-term exercise may be beneficial.
Eating after exercise remains beneficial
Most scientists agree that eating after exercise can be beneficial. Research shows that some nutrients, especially proteins and carbohydrates, can help your body recover and adapt after exercise.
Eating after exercise is also very important if you don't eat before exercise. Why?
If you eat several hours before exercising, the nutrients you consume may still be in the blood during and after exercise. These nutrients can also help recovery.
However, if you choose to exercise on an empty stomach, your body will use its own energy to exercise. Moreover, the available nutrients will be limited to recovery. In this case, it is very important for you to eat something immediately after exercising.
Intake before and after exercise
The following intake is suitable for consumption before and after exercise:
Cereal or whole grain bread
Wheat contains fiber that is good for consumption 30 minutes before exercise. Carbohydrates in wheat will also keep energy awake during exercise.
Low fat milk
High-protein milk is very useful in the process of muscle rehabilitation after sports activities. In addition, high-protein milk is also able to prevent muscle damage.
Banana
Bananas are rich in carbohydrates and are very easy to digest by the body. However, potassium in bananas cannot last long in the body. Therefore, eat bananas 30 minutes before exercise to keep carbohydrate and potassium levels in the blood high.
Yogurt and fruit
Fruit contains carbohydrates that are easily broken down into energy. While yogurt stores good protein to help muscle rehabilitation after exercise.
In conclusion, there are still many contradictions among experts regarding the importance of eating before exercise. However, eating before exercise is recommended if you want to do long-term exercise. If indeed you prefer to eat before exercise, of course this is not a problem as long as the food chosen is healthy.
Are you the type of person who always eats before exercising to get energy, or doesn't eat because he is worried about making a stomach ache? The results of a recent study from the American Journal of Physiology - Endocrinology and Metabolism states that people should not eat before exercising. At least for men who are overweight.
Pros and cons of eating before exercise
Researchers say that fasting before aerobic exercise will result in higher levels of fat burning than exercising after eating. These results confirm the findings of a similar study in the British Journal of Nutrition in 2016 ago.
Other studies say that fasting before exercise, for example skipping breakfast, can result in an increase in fat burning by 20 percent compared to eating before exercise.
But apparently, this is contrary to another study. According to Jennifer Lea, a researcher from the Johnson & Johnson Human Performance Institute, from a performance standpoint, you are better off eating before exercising.
"Food is fuel, and people will work better when they have fuel in their bodies before doing activities," Lea said. Despite the many contradictions among experts, eating before long-term exercise may be beneficial.
Eating after exercise remains beneficial
Most scientists agree that eating after exercise can be beneficial. Research shows that some nutrients, especially proteins and carbohydrates, can help your body recover and adapt after exercise.
Eating after exercise is also very important if you don't eat before exercise. Why?
If you eat several hours before exercising, the nutrients you consume may still be in the blood during and after exercise. These nutrients can also help recovery.
However, if you choose to exercise on an empty stomach, your body will use its own energy to exercise. Moreover, the available nutrients will be limited to recovery. In this case, it is very important for you to eat something immediately after exercising.
Intake before and after exercise
The following intake is suitable for consumption before and after exercise:
Cereal or whole grain bread
Wheat contains fiber that is good for consumption 30 minutes before exercise. Carbohydrates in wheat will also keep energy awake during exercise.
Low fat milk
High-protein milk is very useful in the process of muscle rehabilitation after sports activities. In addition, high-protein milk is also able to prevent muscle damage.
Banana
Bananas are rich in carbohydrates and are very easy to digest by the body. However, potassium in bananas cannot last long in the body. Therefore, eat bananas 30 minutes before exercise to keep carbohydrate and potassium levels in the blood high.
Yogurt and fruit
Fruit contains carbohydrates that are easily broken down into energy. While yogurt stores good protein to help muscle rehabilitation after exercise.
In conclusion, there are still many contradictions among experts regarding the importance of eating before exercise. However, eating before exercise is recommended if you want to do long-term exercise. If indeed you prefer to eat before exercise, of course this is not a problem as long as the food chosen is healthy.
Can you eat before exercise?
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