What to eat before playing sport.
Well, if you’re feeling extra adventurous, you could always try eating a clown before sports! Just kidding, please don’t eat clowns. They tend to taste funny and their floppy shoes might not sit well in your stomach.
In all seriousness, eating the right food before participating in sports or any physical activity is crucial for maximizing performance and preventing fatigue. Here are some of the best foods to eat before sports:
Complex carbohydrates: Foods such as whole grain bread, oatmeal, brown rice, and pasta are great sources of complex carbohydrates, which provide long-lasting energy and help to stabilize blood sugar levels.
Lean protein: Lean protein sources such as chicken, turkey, fish, beans, and lentils are excellent for building and repairing muscles. They also help to keep you feeling full and satisfied for longer.
Fruits and vegetables: Fruits and vegetables are packed with essential nutrients, vitamins, and minerals that can help to boost energy levels and improve athletic performance. They are also rich in fiber, which can help to keep you feeling full and satisfied.
Low-fat dairy: Low-fat dairy products such as milk, yogurt, and cheese are excellent sources of calcium and protein, which are both essential for building strong bones and muscles.
Nuts and seeds: Nuts and seeds are rich in healthy fats, protein, and fiber, making them an excellent source of sustained energy. They are also rich in vitamins and minerals, such as vitamin E and magnesium, which can help to support overall health and athletic performance.
When it comes to timing, it’s best to eat a meal containing these foods at least 2-3 hours before exercise to allow for proper digestion. However, if you’re short on time, a small snack containing carbohydrates and protein can be eaten 30-60 minutes before exercise. Examples include a banana with peanut butter or a small bowl of whole-grain cereal with milk.
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