Best meal before exercise

Exercise Regular 

exercise maintains the health of the body , reduces the risk of chronic diseases , and it is necessary to choose the appropriate exercises , but most people benefit when mixing different types, such as : endurance exercises or aerobic exercises that increase the heart rate and breathing , and maintain health Heart and lungs, such as brisk walking , swimming , and cycling, in addition to resistance exercises that increase muscle strength , such as lifting weights , and flexibility exercises that help stretch muscles and maintain body agility . 

Read also : Unexpected foods hinder weight loss

Best meal before exercise

Good pre-workout nutrition helps provide the body with the strength and energy needed to perform better , and reduce muscle damage, and each nutrient has a specific role in the meal the body needs before exercise , and it should be noted that the amount of these nutrients varies depending on the person or type The exercises performed by him , and the following explain these nutrients and their importance :

Read also : Foods that lower your energy level

• Carbohydrates : Muscles use glucose from carbohydrates for energy . As the body stores it in the form of glycogen in the muscles and liver , and glycogen stores are the main source of energy during short and high-intensity exercises, so eating carbohydrates increases the ability to use glycogen during short and high-intensity exercises , while the degree of carbohydrate use during long exercises depends on several factors, Including the intensity and type of training , it is worth noting that muscle glycogen stores are limited , and when these stores are exhausted , a person's performance and strength weakens .

• Proteins : Eating protein before exercise helps increase muscle protein synthesis, improves muscle strength and performance , and helps them heal from damage . Fats: Fat is the source of energy for long , low to moderate intensity exercise. 
• Water and fluids: As increasing the amount of fluid in the body helps to improve athletic performance , it should be noted that it is preferable to consume water and drinks containing sodium before exercise to maintain fluid balance and prevent excessive fluid loss .

Meal time before exercise 

The meal time before exercise is important , as it is recommended to eat an integrated meal that contains carbohydrates, protein, and fats two or three hours before exercise , and in some cases it is not possible to get a full meal two hours before exercise , in this case it is possible Eat a smaller portion . Whereas , the closer the meal is to the exercise time , it should be smaller and simpler. If the meal was 45-60 minutes before the exercise , it is recommended to choose foods that contain carbohydrates and some protein in small quantities. This is to prevent stomach pain during exercise .

Examples of balanced meals before exercise 

A mixture of carbohydrates and protein must be eaten before exercise, and fats can also be beneficial , but they must be consumed at least two hours before exercise , and a person does not need to eat many meals before exercise at different times , and it is recommended to eat one meal For best results , you can try different dates and different nutritional combinations , and here are some examples of balanced pre-workout meals :

Read also : The 22-day diet

2-3 hours or more pre-workout meal : 

• wholegrain bread with a small amount of protein source and salad. 
• Ann omelette , a wholegrain bun with a pinch of avocado , and a cup of fruit . 
• Brown rice , a source of low-fat protein , and grilled vegetables .

A meal two hours before exercise : 

• Protein shake made with milk , protein powder , bananas and berries .
• Milk with breakfast cereals made with whole grains .
•  A cup of oatmeal with banana and sliced ​​almonds .
• Whole grain bread with natural almond butter, and any kind of jam .

One hour or less pre-workout meal :

• Greek yogurt with fruit . 
• Proteinn bars that contain healthy ingredients . 
• A piece of fruit , such as bananas , oranges , and apples .