Eating before exercise actually helps us to fulfill the energy
and help the body to stabilize the blood sugar.
The problem is, many people are afraid of lack of energy, and
then consume a lot of food with a full portion.
In fact, this habit is a wrong thing that can cause health problems.
For example, stomach ache or even make you want to vomit while exercising. Then, how do you eat before the right exercise?
1. Pay Attention to Time and Nutrition
Approximately, how much is the ideal time to eat before
exercise? According to experts, as reported by the Mayo Clinic, you should eat
two hours before exercising.
If you want to exercise in the morning, make sure the
contents of the stomach before exercising, because the energy obtained from
dinner has run out during sleep.
How come? Throughout the night the body continues to
work on unconscious activities, including breathing and pumping blood that
Again, it’s good to eat at least two hours before
exercising. Eating before exercise is very important to increase blood sugar
levels, so the body doesn’t run out of energy.
Then, what kind of food is recommended? If you want to
exercise in the morning, you should consume foods such as bread or cereals from
whole wheat, juice, low-fat milk, or bananas.
2. Adjust the portion
The portion of food to fill the body’s energy before
exercising must be considered carefully. The goal is to avoid the energy
shortages (lack of food intake) to stomach cramps (excess food intake).
Well, here the following portion of food and the ideal time
to consume it before exercising.
– Large portions:
If you want to eat large portions of food, you should consume at least three
hours before exercising.
– Medium portion:
This portion may be consumed at least two hours before exercise.
– Snack: this one
can be consumed one hour before exercising.
3. Don’t Choose Zero Calories
Choose healthy foods or snacks that contain carbohydrates
and a little protein and fat. You must also avoid consuming energy drinks or
sweets which only provide for instant satisfaction.
Because, drinks or snacks as above are empty calorie foods
and drinks that do not provide nutrition as a fuel for the body.
So, choose foods or snacks that contain carbohydrates as
energy to move, and protein and fat so that the energy can last longer.
4. Don’t overdo it
Remember the classic advice: Something excessive is not
good. Well, so is with eating food before exercising.
According to the experts, exercising in a state of full
stomach and fullness can make you feel sluggish, slow, and heavy.
Not only that, you should also avoid foods that contain high
fat and fiber. Both of these nutrients can cause your stomach to get sore or
bloated while exercising.
Better Empty or Fill?
What if the stomach is not filled before exercising?
According to research, doing physical activity in a state of hunger can cause
the body to burn stored carbohydrate reserves.
This condition can ultimately accelerate weight loss. Maybe
this looks interesting for someone who wants to lose weight.
But, what must be remembered, this habit also harms the
body, you know. Because it can make the head dizzy and the body feels lethargic
so that can increase the risk of getting injury.
Not only that, exercising on an empty stomach can also help
burn fat, while causing your body to lose muscle mass.
How come? In some cases, exercise in a state of hunger can
lead to the breakdown of protein to get the energy needed by the body.
Well, this breakdown of protein can reduce body muscle mass.
So, is it better to fill your stomach or not? Generally,
according to health experts, you should consume nutritious food two hours
This allows the stomach to empty itself when you start
exercising, while ensuring the digestion process is not disturbed.