It is best not to exercise on an empty stomach. However, eating carelessly can also make your workout less than optimal, even risking cramps. Here are various food recommendations and prohibitions for those of you who regularly exercise or fitness at the gym .
List of foods for exercise at the gym
To optimize your gym workout, try consuming the following healthy foods.
1. Whole grain cereal breakfast
If you want to go to the gym in the morning, make sure you have breakfast first so that your stomach is not empty.
To avoid feeling too full, eat whole grain cereal at least an hour before exercise.
Try a bowl of whole grain cereal with low-fat milk. You can add some sliced fruit or whole grain toast.
2. Banana
Don’t have much time to eat a heavy meal before hitting the gym ?
You can simply fill up on energy by eating an apple or banana 5 to 10 minutes before exercising.
The body easily digests carbohydrates from fruits and converts them into the energy you need for exercise.
In addition, fruits will provide good intake of vitamins , minerals and fiber for the body.
3. Snack bar
When you want to exercise in the afternoon, eat a small snack about an hour before you start exercising.
You can eat a snack bar that has 200 calories or less. Look for snack bars with low fiber content, ideally 3 grams or less.
Too much fiber before a workout can upset your stomach. The sugar alcohols in snack bars can also cause bloating, cramping, pain, or diarrhea if you eat too much.
4. Chicken
When you exercise regularly, you need more protein than usual. Healthy protein sources like chicken can be a great choice for your gym workout food .
Your body uses protein to build muscle tissue, make blood cells, and for many other purposes.
For lunch or dinner, you can serve one piece (350 grams) of grilled or boiled chicken breast to eat.
5. Water or sports drinks
Don’t forget to drink water. You need enough fluids before, during, and after exercise to help prevent dehydration .
To stay properly hydrated for exercise, follow the recommendations from this study published in the Journal of the Academy of Nutrition and Dietetics .
- Drink approximately 2 – 3 cups (473 – 710 ml) of water 2 – 3 hours before exercising.
- Drink about 1/2 – 1 cup (118 – 237 ml) of water every 15 – 20 minutes during exercise.
- Drink about 2 – 3 cups (473 – 710 ml) of water after exercise.
6. Vegetables
To help your muscles recover faster, eat a meal containing carbohydrates and protein two hours after exercise .
Also consider snacking on fruits and vegetables, especially dark leafy greens, which provide sports-friendly nutrients like calcium and iron.
Calcium helps repair muscles and strengthen bones, while iron helps regulate metabolism.
