When doing sports, the body needs energy, especially when the type of exercise you are doing is strenuous. And to meet optimal energy needs you need to eat beforehand. By eating, the energy intake in the body will be fulfilled so that you are ready and excited to do sports. But actually, energy is not just food. The body also has an energy reserve called glycogen. When needed by the body, this glycogen substance will be digested by the body into energy. For this reason, why some people can still do sports even without eating food beforehand.
Eating before doing exercise is an effort to get additional energy so that you can exercise properly. However, not all foods are good for consumption when doing sports. For that, you should choose foods that are low in fat and high in protein. And eat food two or three hours before exercising. And don’t immediately do sports when you have just eaten food, things like this can trigger stomach pain, especially when you do running sports. This pain is triggered because after eating, the stomach will digest and process the food, this process will cause the pain.
After exercising does not mean your body no longer needs energy. Your exercise activity burns the glycogen which is the “content” of the muscles. When the glycogen burns out, it means that the contents of your muscles are empty. So after that you have to return to fill it with the right food intake. According to a nutrition and fitness expert from the United States, JJ Virgin, revealed that eating after exercise is very important for a process called muscle recovery to its original state or muscle protein return synthesis. In addition, the body also needs carbohydrate intake to replenish muscle energy and protein to rebuild muscles during exercise. JJ Virgin also added that the first hour after exercising is a golden period for muscle building, so that is the best time to get the nutrients needed in the muscle building process.
However, although carbohydrates are recommended, you should avoid fructose as a source of carbohydrates that you consume. Because fructose can slow down post-workout fat burning. For that, you should avoid consuming fruit juices or syrup drinks after exercising. Instead, choose complex carbohydrates with a combination of protein, healthy fats and foods rich in fiber.