The Best Fruits to Eat Before Exercising for Maximum Energy

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YOGYAKARTA - What you eat before exercising plays a big role in determining the quality of your workout. Many people only focus on the type of exercise and forget that nutrition before exercise is equally important. Without proper intake, the body can quickly get tired and performance decreases.

Fruit can be one of the best choices before exercising because it is practical and easy to digest. No wonder fruit is often recommended as a snack before exercising. Well, this article will discuss the best fruit to eat before exercising. Check out the discussion until the end.

The Best Fruits to Eat Before Exercising

Fruit is one of the natural sources of carbohydrates that the body needs before physical activity. Carbohydrates will be broken down into glucose which becomes the main energy during exercise. If the carbohydrate intake is not sufficient, exercise performance can decrease and the body gets tired quickly.

"It's like putting gas in a car. If there's no gas in the car, the car won't move. Your body needs food to give you energy during training," said dietitian Natalie Rizzo, reported by TODAY.com.

Rizzo also added that food before exercise plays a big role in the quality of movement. "The food you eat can help you feel stronger, move better, and even enjoy your workouts more," he said.

Therefore, giving energy to the body before exercise, whatever the type of exercise, is very important. One of the best fruits before exercise is bananas. In one medium banana fruit contains about 105 calories, 27 grams of carbohydrates, 3 grams of fiber, and important micronutrients such as potassium, vitamin B6, and manganese.

In addition, bananas are also known to be easily digested by the body. "Bananas will not cause digestive problems during exercise," explained Rizzo. This makes bananas safe to consume even close to the time of exercise.

The potassium content in bananas plays an important role in maintaining fluid balance and muscle function. This electrolyte helps muscle contraction and is often associated with the prevention of cramps. No wonder bananas are a favorite choice before exercise.

The time of fruit consumption also determines its benefits. Rizzo recommends that bananas are consumed about 30 to 60 minutes before exercising. This time frame gives the body the opportunity to convert carbohydrates into ready-to-use energy.

In addition to bananas, other fruits such as apples can also be alternatives. Apples contain enough carbohydrates to support light to moderate physical activity. Dried fruits such as raisins, dates, or dried mangoes can also be an option. The natural sugar content is more concentrated so that it gives quick energy.

Rizzo reminds that the longer or more intense the training, the more carbohydrates before the training you need. He recommends two to three hours before exercising to eat foods that can provide long-lasting energy. For example, a meat and avocado sandwich or oatmeal with peanut butter.

"You need a mix of carbohydrates, protein, and fat, because all three nutrients together will make you full."

In addition, said Rizzo, it is also important to get enough carbohydrates, protein, healthy fats, and fiber throughout the day.

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