Should you eat before working out?

Many people believe that they should avoid eating before exercising to avoid hip and stomach pain, but this is not necessarily true.

Top athletes like Djokovic often eat bananas before competing. Photo: gamesetmatch.ru

Of course, it is impossible to run, swim or do heavy exercises with a full stomach. But playing sports on an empty stomach is also not good at all. The body will not have enough energy to move, and muscles also need nutrients to be formed.

American nutritionist Christine Rosenbloom said that to have a beautiful body, you need to have enough starch, lean protein, heart-healthy fats and fluids.

Within 1 hour before exercising, you should eat foods with easily digestible starches such as a banana, a slice of toast, a packet of oatmeal... In addition, foods with fiber are also very good because fiber makes you feel full for a long time, just eating a little is enough to feel full for the next few hours.

Bananas are considered a top food for athletes because they are high in fiber. In addition, apples, pears, avocados, carrots, peas, and broccoli are also good fiber-rich fruits that athletes often use before training.

An ideal pre-workout meal should include five characteristics: low in fat, moderate in starch and protein, low in fiber, high in water, and easily digestible.

The time of day you exercise also plays a role in determining what you should eat. Rosenbloom outlines three time frames:

Breakfast: Eat about an hour or an hour and a half before exercising, with a small bowl of oatmeal or some fruit. Eat again within an hour after exercising with 4 egg whites and bread.

Lunch: Eat a banana before your workout. Follow up with a post-workout lunch of bread, vegetables and 75g chicken or 50g beef.

Dinner: Eat a protein bar about 1.5 hours before your workout. Your next meal should consist of beef, salmon, vegetables, and fruit.

According to TTO