According to Dr. Samuel Oetoro, MS, SpGK, physician nutrition specialist clinic, because sports are basically requires energy, food that is needed is that contains carbohydrates. "But the carb is not a simplex, which is absorbed quickly and falls quickly. Choose complex carbohydrates," said a doctor who practiced in this Semanggi Specialist Clinic.
Besides rice, other examples of complex carbohydrates are potatoes (eaten with skin) and corn. The principle of balanced nutrition should still be implemented by adding the protein (10-20 percent), fat (20-25 percent), as well as vitamins and minerals (can be obtained from vegetables and fruits).
When you choose a heavy foods such as rice, do not overeat. When the digestive tract is too heavy or disturbed, then we can stomach ache, nausea and even vomiting. Foods like this should also be consumed two hours before starting exercise. For a stack of whole wheat bread or baked potato, snacks like that can be consumed one hour before exercise.
Types of snacks such as energy bars can also be an option. However, you need to pay attention nutritional composition. Do not choose foods that have high fat content because fat difficult to digest. Carbohydrate absorption process became less effective.
On the sidelines of sports, you certainly feel thirsty. You need to drink more water. However, water alone is not enough because our bodies out of electrolytes and minerals during exercise so need to be satisfied again.
"Drink the juice that is not too cold and not too sweet. What is needed is an extract of the fruit only, so do not be mixed with water and do not take fiber," suggests Samuel.
After the exercise, energy needs to be restored with the correct nutrition to maintain muscle tissue, preparing the muscles for your next workout, helps reduce muscle pain, and prevent injury. However, do not immediately stop by the restaurant field even if you feel hungry.
Because the source of glucose during exercise we drop, we need to replace it with a sweet drink. One hour after exercise, drinking juice with a combination of three fruits, like oranges, watermelon, and melon. After that, you can eat chicken porridge, for example, are easily digested.
Sports drinks can also be an alternative. But, again, consider the nutritional composition. Choose beverages that contain carbohydrates, electrolytes, sodium, potassium, and chlorine. In contrast, the type of energy drinks should not be an option because it has been added to the stimulant of caffeine and taurine.
Two hours after practice, you just may eat more severe. In principle, back to food with balanced nutrition.
If you're just doing weight training or resistance exercises, the muscle tissue damage should be restored by eating protein. However, it could still be careful not to overdo it. Foods generally contain protein naturally, so you do not need to overdo the protein or protein bar high protein.
Source:kompas