What should I eat if I’m going to exercise?
Before exercising, you should prepare your body. If you exercise for more than 1 hour, you should eat to have energy for exercising because food will help maintain sufficient sugar levels throughout the exercise period and help maintain reserve energy levels or glycogen in the body sufficiently while exercising. Recommended food characteristics are carbohydrates together with protein. The recommended amount of carbohydrates is 15-30 grams or 0.5-1 gram/1 kilogram of body weight and protein is 0.3-0.4 grams of protein/1 kilogram of body weight.
For example, if you weigh 60 kilograms, you will need 18-24 grams of protein and 15-60 grams of carbohydrates.
- Protein sources: Lean meats such as chicken, fish, eggs, or protein powder. Two tablespoons of meat provide 7 grams of protein, and one scoop of protein powder provides 25 grams of protein.
- Carbohydrate sources: rice, noodles, taro, sweet potatoes, corn, grains, bread. 1 ladle or 1 slice of bread provides 15-18 grams of carbohydrates. 6-8 bite-sized pieces of fruit, or 1 or ½ a banana provide 15 grams of carbohydrates.
- As for milk, it is a food that provides both carbohydrates and protein. One glass (240 mL) of regular-flavored milk contains 12 grams of carbohydrates and 7 grams of protein.
In addition, you should avoid foods that take a long time to digest because they will cause gas, heartburn, and bloating during exercise, such as high-fat foods and proteins that are difficult to digest, such as pork and beef.
Benefits of eating before exercise
If you exercise for more than 1 hour, eating 1-4 hours before exercise will help you exercise more efficiently because eating helps both maintain and increase the reserve energy source or glycogen in the body, both in the liver and muscles.
What should I eat after exercising?
After exercising, you should eat foods to ufabet https://ufabet999.app repair and build muscle and synthesize reserve energy (Glycogen synthesis), focusing on protein foods such as meat, eggs, milk, and tofu. The recommended amount of protein is 0.25-0.4 grams of protein/1 kilogram of body weight/meal or an average of 30 grams of protein, such as 1 bottle (350 mL) of high-protein milk, 130 grams of cooked meat or about 8 tablespoons or 4 eggs or 1.5 sheets of firm tofu or 3 tubes of tofu.