Eat before and after exercise is essential to provide the fuel needed to practice, while restoring the body afterward. But what food menu, which fits consumed before exercise?
According to Dr. Samuel Oetoro, MS, SpGK, clinical nutrition specialist, because the sport basically requires energy, so food is needed that contains carbohydrates. “But carbohydrates are not the simplex, which is absorbed rapidly and falling rapidly. Choose complex carbohydrates,” said a doctor who practiced medicine in this 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, with the added protein (10-20 percent), fat (20-25 percent), as well as vitamins and minerals (can be obtained from vegetables and fruits).
When you choose a heavy foods such as rice, do not eat too much. Because if the digestive tract is too heavy or interrupted, we could stomach pain, nausea and even vomiting. Foods like this should also be consumed two hours before starting exercise. For a light snack such as a stack of bread wheat or baked potato, can be consumed one hour before exercise.
Types of snacks like energy bars can also be a choice, but you need to consider the composition of nutrients. Do not choose a high fat content, because fat difficult to digest. Carbohydrate absorption process became less effective.
On the sidelines of sports, you will feel thirsty. You need to drink more water. But water alone is not enough, because when you exercise your body out of electrolytes and minerals, so that should be satisfied again.
“Drink the juice that is not too cold and not too sweet. What is needed is just the juice, so do not be mixed with water, and do not take the fiber,” suggests Samuel.
After the exercise, energy needs to be restored with the correct nutrition to maintain muscle tissue, muscles prepare for your next exercise, helps reduce muscle pain, and prevent injuries. But do not immediately come to the house to eat plain, although 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, watermelons, and melons. After that you can eat chicken porridge, for example, which is easily digested.
Sports drinks can also be an alternative, yet-another-note the composition of nutrients. Choose beverages containing carbohydrates, electrolytes, sodium, potassium, and chlorine. In contrast, 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. The principle is returned to the food with balanced nutrition.
If you’re just doing weight training or endurance training, muscle tissue damage should be restored by eating protein. But, still be careful not to be excessive. The food generally contains a natural protein, so you do not need to overdo the protein or a protein bar high protein.