Food and exercise influence one another. What you eat at breakfast will greatly affect your condition. Especially if that day there is a sports schedule. Then breakfast is good before or after exercise huh?
A study in the UK published by the American Journal of Physiology: Endocrinology and Metabolism found that breakfast before morning exercise will trigger the body to burn more carbohydrates while exercising. It also can accelerate the absorption of nutrients after exercise.
This study involved 12 healthy men who did 1 hour of cycling in the morning. They were divided into 2 groups. The first group was given a breakfast of milk porridge 2 hours before cycling. While the second group was given the same food but after cycling.
From the blood sugar and sugar levels in the volunteers’ muscles, it was found that breakfast before exercise increased the body’s ability to burn calories during exercise. It also enhances the body’s ability to digest and process food consumed even after exercise is over. Sugar that is burned during exercise is not only contained in the blood but also involves sugar in the muscles.
This concludes that breakfast before exercise, the body will have a greater ability to store nutrients than when you eat breakfast after morning exercise.
Here are some tips about breakfast before exercise that you can apply.
Eat a healthy breakfast
If you exercise in the morning, get up early so you can finish breakfast at least 1 hour before exercise begins. If you don’t eat breakfast, you will likely feel weak or dizzy when you exercise. Some good breakfast options are:
- Wheat cereal or bread
- Low-fat milk
- Fruit juice
If you usually consume coffee in the morning, one glass before exercise is not a problem. But if you consume food or drinks the first time before exercise, be aware of abdominal pain that may occur during exercise.
Portion is very decisive
Large amounts or volume of breakfast is not good before exercise. The guidelines given are:
- Big meal. Consumption 3 to 4 hours before exercise.
- Small meals or snacks. Take 1 to 3 hours before exercise.
Pay attention to the portion that you consume, it’s better not too little or too much so that you are strong in sports.
Eat snacks wisely
Some people choose to snack before and during exercise. However snacks that are consumed right before exercise will not add energy if the exercise is done for less than 60 minutes.
Some good snacks are:
- Energy bar
- Bananas, apples, or other fresh fruit
- Fruit smoothie (blend fruit with blended milk)
- Wheat Biscuits
- Sandwich with peanut butter
Don’t forget to drink water! You need enough fluids before, during, and after exercising to prevent dehydration. To stay hydrated, the American College of Sports Medicine recommends:
- Drink 2-3 glasses of water 2 to 3 hours before exercising.
- Drink 1/2 glass of water every 15-20 minutes while exercising. Adjust the amount with body size and weather when you exercise.
- Drink 2-3 glasses of water after exercise for every 0.5 kg of body weight lost after exercising.
Water is the best liquid to replace lost fluids. But if your exercise is more than 60 minutes long, add a sports drink.
This additional intake can help maintain the body’s electrolyte balance. It also can provide additional energy because they contain carbohydrates.
Na, now you already know the right time for breakfast. Proven breakfast before exercise can give you enough energy for physical activity. In addition, pay attention to the intake that you consume. Nutritious foods that you eat at breakfast can support your performance during exercise.