Sports enthusiasts certainly want maximum body performance when exercising besides training, balanced nutrition intake is also needed. Kachimeshi can help sports enthusiasts meet their nutritional needs. Kachimeshi not only discusses the nutrition balance and delicious menu but also how to choose the type of food, the amount, and the right time to consume it. Sports enthusiasts are usually very concerned about what foods and drinks should be consumed when exercising, this is important because consuming the right foods and drinks before, during, and after exercise can help increase sports achievement.
1. Before Exercising
Ideally sports enthusiasts are strongly encouraged to eat and drink 2 hours before exercise with foods that contain complex carbohydrates such as cereals with whole grains, whole grain bread, brown rice, fruits, and vegetables. These foodstuffs are digested longer so that the release of glucose into the blood takes place slowly. In addition, sports enthusiasts are also advised to avoid foods with saturated fat and increase the consumption of protein sources. Protein in the body will be metabolized into smaller units called amino acids.
Branched-chain amino acids (BCAA) have many benefits, BCAA supplementation 30 minutes before exercise like Amino Vital® can help reduce muscle damage and rapid recovery. BCAAs can be absorbed more quickly by the body than protein from chicken, yogurt, milk, fish, eggs, and other sources. If you only have 5-10 minutes before exercising, take the time to eat fruit like bananas because besides being easy to digest so they can provide energy without burdening digestion, bananas are also a good source of antioxidants and potassium which can help prevent muscle cramps during exercise. Don't forget to make sure your body is hydrated before exercising. Consume 2.1-3 mL/Kg of fluids 4 hours before exercise and an additional 1.2-3 mL/Kg of body weight 2 hours before exercise if the body is not fully hydrated, prioritize the consumption of electrolyte fluids containing sodium.
2. During Exercising
When exercising, the body must remain hydrated and have sufficient energy reserves, especially for long duration exercise such as basketball, soccer, and tennis. For exercise with a duration of less than 1 hour you do not need to eat, exercise with a duration of 1-2 hours should consume 1 bottle of sports drinks. However, if you exercise for a longer duration as 2.5-3 hours, it is recommended to consume 30-90 g of carbohydrates every 60 minutes in the form of 2-3 servings of protein bars/energy gels/energy bars to extend endurance and maintain concentration during exercise. In heavy lifting, it is recommended before and during exercise to consume a little protein to help build muscle. During exercise, make sure to drink every 15-20 minutes 1/2 to 1 glass of water.
3. After Exercising
Eating and drinking after exercise are important to replenish energy reserves in the muscles that have been used during exercise. 20-60 minutes after exercising consume carbohydrates and protein as a source of energy and also speed up recovery in the form of small snacks such as bread, yogurt, and crackers. Sports enthusiasts can consume the main meal after 60 minutes of exercise with a complete composition consisting of staple foods, side dishes, fruit, and vegetables. Don't forget to replace every 1 kg of body weight lost during exercise by drinking 710 mL of fluid. When not exercising, it is highly recommended to maintain a healthy diet. A healthy diet not only helps meet the body's energy needs but also can help improve sports performance and prevent injuries during exercise.