Morning exercise is the option chosen by thousands of people across the planet. However, the best way to prepare the body for a workout is to use a natural food that is easy to digest and is also a source of energy. Beyond the fact that each organism is unique in terms of the food it eats, some choices can be considered “undisputed”.
Whether it’s to avoid indigestion or that feeling of heaviness, or to provide extra energy during training, food is nature’s best strategy when it comes to having the energy to start an exercise routine.
Although many choose to fast before beginning physical activity, it is necessary to eat for the body to generate glycogen, a means of storing carbohydrates in the liver and muscles that the body has, and which it uses first when exercising. Additionally, carbohydrates are favorites of the central nervous system and red blood cells.
As, when breakfast is avoided, a chain reaction is evident that affects heart rate and the functioning of the body itself, as protein breakdown and loss of muscle mass are evidentaccording to an article published in the magazine Squire. Likewise, Low blood sugar can also lead to heart rhythm disturbances.
With all of this evidence, what’s the reason to help out before you exercise? There is a popular belief that in this way more calories are burned. However, calories are not the same as fat.. Now, in case you wake up and aren’t hungry, is it necessary to force yourself to eat? Experts say that in this case the body should not be forced to consume food.
On another side, the “hungry” can opt for foods that can be eaten an hour or two before starting the physical routine. Even if the feeling of appetite persists, an hour before you can eat a healthy snack with carbohydrates and/or protein and, if that is still not enough, half an hour you can opt for a sports drink or a second snack .
1- Brown rice with chicken
While chicken is a great source of protein in lean meats, brown rice provides fiber and carbohydrates, plus it’s slowly absorbed by the body.. According to experts, this food option is a perfect combination when starting physical activity. The recommended serving is between 200 and 300 calories, which translates to 30 grams of uncooked brown rice and two pieces of chicken.
2- Rolled oats
However it is presented, oatmeal is always ideal before starting a physical activity.. Even more in the case of “hungry mornings”. This food settles very well in the stomach and, as if that were not enough, it provides a large amount of energy. Tip: when you add fruit, it’s a guaranteed success.
3- Peanut butter and/or honey
Whether in a sandwich or spread on wholemeal or multigrain bread, peanut butter and/or honey are great options for tackling exercise with energy.. If calories are a problem, the best option is to eat them when you wake up.r, thus the time of fasting (while sleeping) or activity that will continue throughout the day will ensure its elimination.
4- Protein Shake
Just one shake can provide the required daily amount of protein, essential for the development of muscles, bones and skin.. The ingestion of one of these preparations can be ideal for those who practice physical activity on a regular basis or sportsmen, however abusing these beverages can cause side effects on the kidneys.
Coffee has already shown in several scientific studies that it generates a large number of benefits for the body. However, in terms of physical activity, it is an undisputed ally because it generates an increase in energy. If eaten with fruits, nuts or toast as an “accompaniment”, the “nervous” effect caused by the stimulant can be reduced.
6- Boiled eggs
With a very nutritious yolk, hard-boiled eggs provide a significant amount of protein. Tip: adding a slice of wholemeal bread increases energy.
With twice as many carbohydrates as other fruits, bananas are positioned as the best foods to start a morning workout. If they are accompanied by peanut butter, it is a guaranteed success.
8 – Cereal bars or granola
The granola or cereal bar allows the body to have more reserves during training. These foods, which generally contain carbohydrates, must contain the minimum of fat, protein and fiber.
9- Plain yogurt
Plain yogurt is not only great for the stomach and digestive system, it also contains calcium and protein (and a little sugar). Tip: with whole grains, fruit or honey, an “explosion” of energy is generated.