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Foods to Eat Before Going to The Gym

December 24, 2019

When you exercise, not only warming up, you should also eat before so you don't have to go on an empty stomach. Eating food before exercise is a must, because if your stomach is empty, you will feel weak and not powerful. You should eat about 1-3 hours beforehand, and you should also eat healthy.


Exercise will only be effective if you consume the right foods with balanced nutrition. Therefore, the food patterns that you consume must be calculated properly. Food choices before you go exercise must be healthy foods and high in protein, and also contain enough carbohydrates and fats to be used as an energy source when you exercise. Here are some types of foods that are good for consumption before going to the gym.


1. Banana

When doing exercise, 70 percent of the energy needed must come from carbohydrates. Besides being a source of energy, carbohydrates also work to improve performance during exercise, delay fatigue, and increase endurance. When you want to leave, you should choose the type of carbohydrate that is quickly absorbed by the body. A good one is bananas. Bananas have starches that can be quickly broken down into glucose, after that the body will convert this glucose into glycogen which will be stored as a muscle fuel and ready for use during exercise.


2. Oatmeal

Oatmeal is also a good food choice before exercise. Oatmeal is an excellent source of complex carbohydrates, and can be absorbed longer in digestion. This is why oatmeal will provide longer energy while you are doing the exercises. Oatmeal also serves to control blood sugar levels and reduce cholesterol levels in the blood. You can take oatmeal no later than 30 minutes before starting the exercise. Now, for a better taste, you can mix oatmeal with toppings such as honey, milk, strawberries, bananas, and yogurt.


3. Egg white

When eating eggs, the white parts have a higher protein content than the yolk. Egg whites have excellent amino acids as muscle building nutrients, can prevent the occurrence of catabolic or shrinking muscle volume. As long as you exercise intensely, by consuming egg whites, the results of your training will be more leverage. You can eat three egg whites as food before you hit the gym.


4. Wheat Bread

Wheat bread is one of the good food choices consumed before exercise. Wheat is a good source of energy because it has carbohydrates. Wheat bread usually contains 80-90 calories, 2 grams of fiber, and 1 gram of sugar on each sheet. You should choose the type of whole wheat bread with a minimum of 80 percent grain content, so you do not have a lot of flour and sugar mixture. That way your practice can be well supported by this food. You can eat whole wheat bread with peanut butter, honey, or make it a sandwich filled with eggs and vegetables to get a better nutritional intake and a more delicious taste.



5. Smoothies

Smoothies made from fresh fruits and vegetables will be a menu that is rich in vitamins, minerals and fiber. This content will keep you energized during your gym time. The protein contained in smoothies can be broken down quickly enough to become fuel. To get a better taste, fruits and vegetables that you will make smoothies can be added with yogurt or honey, and you should not add artificial sweeteners.



Doing exercise regularly to get the ideal body is certainly good, but it all must be supported with a healthy diet and lifestyle, in order to get more optimal results later.