What to eat before and after exercise?

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The article is professionally consulted by Master, Doctor Nguyen Thi Ngoc - General Internal Medicine - Endocrinology - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital. Doctor has more than 10 years of studying, researching and working in the field of endocrinology.
Eating the right foods before and after exercise can help increase results. The source of energy for the body to exercise comes from the burning of carbohydrates. After exercise, re-supplying a reasonable amount of protein and carbohydrates will help the body develop muscle mass.

1. When is the right time to start eating?

1 to 3 hours before exercising should eat a complete meal or snack. If you eat right before exercising, you will be very susceptible to stomach diseases (because during exercise, blood will flow to the muscles, the digestive system receives less blood).
After exercise, the body is ready to recharge and restore muscle mass. Therefore, the ideal time to eat is within 1 hour of exercise.

2. What to eat before going to the gym?

There are many foods that should be eaten before exercise for greater efficiency:
Peanut butter and jam concentrate: Bread with jam concentrate is a source of carbohydrates, providing the necessary energy for muscle mass during exercise. exercise program. Peanut butter provides protein that helps you feel full and helps fight cravings after your workout is over. In fact, research shows that eating small amounts of peanut butter can help maintain a healthy weight. Oats with low-fat milk and fruit: If you're working out in the morning, try starting your breakfast with a bowl of fiber-rich oats with fruit. Carbohydrates in this combination dish will be digested more slowly by the body, so blood sugar is maintained stable, and the body will maintain endurance. For extra protein and calcium, add to low-fat dairy. Ice blended fruit with yogurt: Ice is a very digestible drink, so during exercise there will be no feeling of fullness. However, if you buy ready-made drinks that often contain high amounts of sugar, it's better to make your own. Protein-rich yogurt with fruit provides carbohydrates ground with ice to help the body stay hydrated, supple and full of energy. Nuts and Dried Fruit Mixes: No matter what kind of exercise you do, a mixture of nuts and dried fruit is an ideal food. Raisins are easy to digest and quick to provide energy, and cashews add protein and heart-healthy unsaturated fats, a great combination. Not only that, the antioxidants contained in it help the body use oxygen better, leading to better exercise results. Low-fat latte with an apple: If you can drink coffee, low-fat latte is a good choice, with protein in milk and caffeine to soothe muscle pain, increasing the amount of energy burned during exercise. Eat an extra apple for a high-quality source of carbohydrates. But note that caffeine can disrupt sleep, so don't use it in the afternoon, drink a glass of low-fat milk or eat a piece of cheese. Bananas: If you only have 5-10 minutes to eat before a workout, opt for bananas. Easily digestible carbohydrates from bananas will provide energy for the body. Bananas are also a good source of potassium and antioxidants, which help ward off muscle pain.

3. What to eat after gym?

Foods to eat after the workout is over:
Eggs and whole wheat bread: Whole wheat bread will provide carbohydrates to restore the amount of energy burned during exercise, at the same time the fiber in it Helps stabilize blood sugar. Use with an egg to increase the effect. These two foods together provide all the 9 amino acids needed to build muscle. Milk chocolate: With a carbohydrate/protein ratio of 4/1, it will help re-energize and restore muscles. Moreover, with a water composition of up to 90%, it will help replenish the lost water of the body. One study showed that athletes who drank a glass of milk chocolate after a workout recovered faster than those who drank only carbohydrate sports drinks. Whole Grain Roll with Turkey: Whole grains are a high-fiber source of carbohydrates, while turkey contains 12g of protein in every 85g of meat eaten. Avocado sauce is recommended for a good source of potassium and magnesium to help relieve muscle pain, and a lot of vitamins and unsaturated fats. Greek yogurt and fruit: Just one cup of Greek yogurt provides the body with 20g of protein. For more nutrients, add fresh fruit. One study showed that eating this dish post-workout was beneficial in reducing post-workout muscle inflammation. Salmon and sweet potatoes: Salmon is rich in protein and omega-3s that soothe post-workout muscle pain, and eaten with baked sweet potatoes will help the body recover. Chicken, brown rice and green vegetables: Half a skinless chicken breast provides 27 g of protein and 142 calories and a lot of vitamin B6 needed for the immune system. Eat with brown rice and green vegetables for a dish that balances both carbohydrates and nutrients.

4. Filtered water and sports drinks

Water is essential for the body, especially for exercise. Remember before exercise should drink 2-3 glasses of water, during exercise drink 1⁄2 - 1 cup every 15-20 minutes, and after exercise drink 2-3 cups for every 454g body weight loss go after practice. Sports drinks: If the exercise time is less than 1 hour, just drinking water is enough. But if you exercise longer, your body needs to not only rehydrate but also replace electrolytes (sodium, potassium, magnesium), and this is the time to resort to sports drinks or coconut water.

5. Food to avoid

Avoid foods high in fat, because these are absolutely not good for the body as well as the training process.

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Article reference source: webmd.com