If you exercise after eating enough, your stomach will become bloated, making it difficult to exercise properly, and exercise efficiency is also reduced. However, if you exercise on an empty stomach, there may be problems in supplying the energy you need during exercise, and if you do it for a long time, it will have a bad effect on your body.
Therefore, if you are going to exercise, it is said that eating proper food before exercise can increase the effect of exercise even more. In addition, when you eat certain foods, you do not feel bloated in the stomach, and it is said that it helps a lot to produce an effective exercise effect. So today, let’s take a look at some of the foods that are known to be effective when consumed before exercise.
5 good food to eat before exercise
1. Banana
The first food I would like to introduce is bananas, which are characterized by their soft texture and sweet taste. It is said that it has the advantage of being easy to digest while simultaneously generating and supplying energy by the complex action of various vitamins, minerals, and essential amino acids contained in bananas. It is also said to be excellent in preventing muscle spasms such as arms and legs that can occur during exercise due to its rich potassium content. Due to these various effects, it is also a fruit that actual athletes consume a lot before and after exercise.
2. Almonds
Almonds, which represent nuts along with walnuts and peanuts, are also said to be one of the most effective foods if consumed before exercise. Almonds are said to have the advantage of maximizing the effects of exercise by promoting blood circulation as well as protein, vitamin E, and various mineral components, including vegetable omega-3 fatty acids, which are abundant in almonds.
In addition, it is said that the effect of increasing the endurance that can be continued without exhaustion and the effect of minimizing the loss of muscle is also said to be the benefit of eating almonds.
3. Oatmeal
Oatmeal, a food that is flattened or crushed after roasting, is also an effective pre-workout food. Oatmeal is not a simple carbohydrate with one sugar molecule, but a complex carbohydrate with multiple bonds. Unlike simple carbohydrates, the complex carbohydrates contained in oatmeal take longer to digest and absorb, and this mechanism of action creates the effect of constantly supplying energy during exercise. In addition, the rich dietary fiber in oatmeal also takes a long time to digest, so it is said to be excellent in helping the slow synergy of blood sugar and continuous energy supply. It is known that these complex carbohydrates and dietary fiber are contained not only in oatmeal, but also in oats, which are raw materials for oatmeal, and whole grains such as brown rice and barley.
4. Apple
Due to its high content of various vitamins, minerals and dietary fiber, apples are excellent fruits for reducing the risk of various adult diseases, chronic diseases, and cancer. In particular, apples eaten in the morning are said to be golden apples, so it is a food that helps the body’s metabolism to work smoothly and regulates the condition of the whole day. It is said that apples are rich in sugar, which provides an adequate amount of energy consumed during exercise and at the same time prevents muscle loss. Also, after exercise, lactic acid, which is a substance for muscle fatigue, is produced, which makes the body acidic and fatigue further increases. It is said that various organic acid components such as citric acid, malic acid, and tartaric acid in apple help to recover from fatigue by suppressing the accumulation of lactic acid in the muscles.
5. Coffee
Coffee, one of the most popular beverages, is also known to be a good food to consume before exercise. It is said that caffeine, the main ingredient that symbolizes coffee, promotes blood circulation and improves exercise performance. It is also said to have a good effect in preventing muscle loss that may occur during exercise and at the same time preventing muscle pain. In addition, it is said that it has a beneficial effect on the increase of endurance, which induces the increase of glycogen in the body and lasts the exercise time. However, these effects of coffee are said to be the benefits of drinking black coffee rather than coffee with added sugar and cream.
Other food information
In addition to the various foods introduced above, berry fruits such as blueberries, raspberries, and macchiberries have the advantage of increasing the burning of body fat and increasing the metabolism, thereby enhancing the effect of exercise.
In addition, Greek yogurt, honey, salmon, and other foods have the effect of continuously supplying energy and preventing muscle loss. Please note that many of the foods mentioned above are more effective if consumed 30 minutes to 1 hour before exercise than right before exercise.
