![Best Food Before Exercise, Protein or Carbohydrates?](https://cdns.klimg.com/mav-prod-resized/480x/ori/feedImage/2024/3/15/1710437165611-p2ckk.jpeg)
![Best Food Before Exercise, Protein or Carbohydrates?](https://cdns.klimg.com/mav-prod-resized/480x/ori/feedImage/2024/3/15/1710437165611-p2ckk.jpeg)
Dream - Sports definitely require a lot of energy. Meanwhile, some people do not consume anything before exercising to feel light or to maximize weight loss.
Apparently, that was not correct. We still need intake before exercising to avoid running out of energy. Many netizens are discussing this on social media.
Some argue that consuming protein is the best way to store energy before a workout. Meanwhile, others claim that carbohydrates are the best choice before a workout. Actually, which one is better? Kristin Grimes, a nutrition expert and personal trainer from Colorado, states that carbohydrates are the right choice before starting a workout session.
"Carbohydrates consumed will be broken down into glucose and stored in muscles and liver as glycogen. Glycogen in muscles functions as fuel for muscle contractions, while glycogen in the liver helps the body maintain glucose in the blood," said Grimes.
Friend, Dream, you still cannot consume carbohydrates carelessly, there are rules before the workout session. It is recommended to consume 1 to 2 grams of carbohydrates for every one kilogram of body weight. Consuming carbohydrates is very important before starting a moderate to high-intensity workout session. Choose low-fiber and easily digestible carbohydrates such as toast with peanut butter topping, oatmeal, or cereal.
Exercise endurance and strength (weight lifting) also require carbohydrate intake before and during the training period. This is useful for stabilizing blood sugar levels and glycogen storage in muscles and liver.
Apart from carbohydrates, those who participate in endurance and strength training sessions also need protein intake. The balance of protein and carbohydrates before and after strength training is useful for increasing muscle synthesis. The recommended protein intake consumed with carbohydrates is 20 to 40 grams of protein.
Consuming protein with a source of carbohydrates has been proven to increase glycogen storage and reduce muscle damage. It is important for Dream friends to know that excessive protein consumption can cause stomachache, constipation, and bloating during training sessions.
Just like before a workout, the intake of nutrients after a workout session also needs to be considered to build and replenish glycogen in the muscles.
Grimes recommends replenishing nutrients for the body within one hour after a workout. Ideally, Dream Friends can consume 20 to 40 grams of protein after a workout to build and repair muscle tissue. "Muscle glycogen is replenished most quickly immediately after exercise, so try to get post-workout nutrition within one hour after exercising," says Grimes.
Example of high-nutrient foods that can be consumed after a workout session are protein-rich snacks such as smoothies mixed with Greek yogurt or protein powder, chocolate milk, scrambled egg toast, protein bars, and similar foods. Body hydration also needs to be considered. Drink mineral water or other electrolyte fluids that can hydrate the body during the workout session. Don't let Sahabat Dream get dehydrated, okay! Report by Salma Rihhadatul Aisy/ Source: Health.com
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