Fruits Recommended by Nutritionists Before Exercise

Illustration of fruits recommended before exercise. (Photo: Freepik/freepic.diller)

JAKARTA - Before exercise, many people focus on warming up and types of exercises, but often forget one important thing, namely eating. Intake before exercise has a significant effect on energy, performance, and body endurance during movement, one of which is recommended is fruit.

Nutritionist Natalie Rizzo said the body needs fuel to work optimally when exercising.

"Like a car, if there is no gasoline, the car will not run. Our body also needs food to be able to exercise well," he explained, quoted from the TODAY website.

One of the best and most practical fruit choices is bananas. According to Rizzo, bananas are an ideal combination of practical, nutritious, and easy to digest.

"Bananas are easy to carry, easy to eat, and rich in carbohydrates and electrolytes that help replenish the body's energy during exercise," he said.

One medium banana contains about 27 grams of carbohydrates, the main nutrient needed by the body before physical activity. These carbohydrates will be broken down into glucose, which is then used as a source of quick energy.

"Carbohydrates are the main fuel for exercise. You don't have to be afraid of eating carbohydrates before exercise," said Rizzo.

In addition, bananas also contain potassium, an important mineral that plays a role in fluid balance and muscle contraction. This is why bananas are often associated with the prevention of muscle cramps during exercise.

There is also a time to eat bananas. Rizzo suggests consuming it about 30 to 60 minutes before exercise.

"Bananas are easy to digest and are less likely to cause digestive problems when you're on the move," he explained.

This means you can get energy without feeling bloated or uncomfortable in your stomach.

If you eat too close to exercise time, especially high-fat or protein foods, digestion can feel slower and make the body less comfortable when moving.

Exercising without enough carbohydrate intake can make the body quickly become weak. Blood sugar levels can decrease which triggers dizziness, weakness, or shaking.

"If the body lacks carbohydrates, the body can start using protein as energy, even though protein should be used to repair and build muscle," said Rizzo.

This condition is certainly not ideal, especially if the purpose of exercise is to increase strength or muscle mass. Even though bananas are the main choice, it does not mean that it is the only option.

"Not everyone likes bananas, and that's okay. The important thing is to find foods that are right for your body," Rizzo said.

Some alternative sources of easily digestible carbohydrates before exercise include apples, dried fruit such as raisins, dates, or dried mangoes, whole wheat bread, and simple wheat biscuits. For longer or more intense exercise, the amount of carbohydrates needed is also more.

If you have time to eat about two to three hours before exercise, choose a more complete meal. The combination of carbohydrates, protein, and healthy fats will give you more lasting energy.

"The combination of these three nutrients helps you stay full longer and have stable energy," Rizzo explained.

For example, oatmeal with peanut jam or a wheat bread sandwich with lean meat and avocado can be a balanced choice.