JAKARTA - Many people are used to exercising in the morning without breakfast on the grounds of wanting to burn fat faster. In fact, the body that exercises after a night's sleep is actually in a state of lower energy.
Eating snacks such as fruit before exercise can be a simple way to improve performance while keeping the body in optimal condition.
According to sports nutrition experts, fruit is a source of naturally digestible carbohydrates, rich in fluids, vitamins, minerals, and antioxidants. This combination helps the body get energy quickly without making the stomach feel too full before exercise.
Here are 5 important reasons to eat fruit before exercise, as reported by the Times of India website on Saturday, May 16.
1. Provide Fast Energy for the Body
When exercising, the body uses glucose and glycogen as the main fuel to produce energy. After sleeping overnight without eating, blood sugar levels and body energy reserves tend to decrease. This is why some people feel tired or weak during morning exercise.
According to the American Heart Association (AHA), consuming easily digestible carbohydrates before exercise helps the body get enough energy so that exercise performance remains optimal. Fruits such as bananas or apples are recommended as a quick snack 5-10 minutes before exercising.
2. Maintaining Endurance during Training
The carbohydrates in fruit help maintain blood sugar levels during exercise. This is important to prevent early fatigue, especially when doing cardio exercises, weight lifting, or moderate to high intensity exercise.
According to the recommendations of the American College of Sports Medicine (ACSM), the body needs carbohydrate intake to help maintain physical performance and delay fatigue, especially in activities with high intensity or long duration.
3. Rich in Potassium that Supports Muscle Function
Fruits such as bananas, oranges, and melons contain potassium, an important mineral that helps muscle and nerve work. Lack of electrolytes during exercise can increase the risk of cramps or muscle fatigue.
In addition, fruit also has a fairly high water content so that it helps the body stay hydrated, especially after losing fluids during the night's sleep. Sports health experts emphasize that hydration before exercise is just as important as the food consumed.
4. Contains antioxidants for body recovery
Intense exercise can increase oxidative stress in the body. Fruits are rich in antioxidants such as vitamin C, flavonoids, and polyphenols that help reduce inflammation and support recovery after exercise.
According to the researchers, whole plant-based foods such as fruits have the potential to help the body's recovery process after physical activity due to their phytonutrient content.
5. Support Performance
One study from Appalachian State University published in the journal PLOS ONE found that consuming bananas during exercise provided performance effects comparable to sports carbohydrate drinks in cyclists, while providing additional natural nutrients from whole fruit.
The lead researcher, David C. Nieman, explained that fruits such as bananas can be an effective natural source of energy to support physical activity.
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