What can I eat to replenish energy before exercising

Before exercising, it is recommended to consume foods that are easy to digest and can quickly provide energy, such as bananas, whole wheat bread, oatmeal, low-fat yogurt, nuts, etc. This type of food can provide stable energy and avoid gastrointestinal discomfort during exercise.

1. Bananas

Bananas are rich in natural sugars and potassium, and monosaccharide components can be quickly converted into energy. Potassium can prevent muscle spasms after exercise. Its soft texture is easy to digest and is suitable for consumption 30 minutes before exercising. It can replenish blood sugar without causing burden on the stomach. But diabetes patients need to control their intake.

2. Whole wheat bread

The complex carbohydrates in whole wheat bread can slowly release energy, and pairing with a small amount of peanut butter or honey can prolong the energy supply time. Its dietary fiber content is higher than refined bread, and its glycemic index is moderate, making it suitable to consume 1-2 tablets one hour before exercise. For those with weak gastrointestinal function, it is recommended to choose categories with high fermentation levels.

3. Oatmeal

The β - glucan in oatmeal can delay carbohydrate absorption and maintain blood sugar stability during exercise. You can choose to brew instant oats with milk and add a small amount of blueberries to supplement antioxidant substances. It is recommended to consume about 30 grams 40 minutes before exercising to avoid excessive bloating.

4. Low fat yogurt

Low fat yogurt provides high-quality protein and lactose. Protein helps reduce muscle breakdown during exercise, while lactose can quickly provide energy. It is recommended to choose Greek yogurt without added sugar and pair it with a small amount of fruit to enhance the flavor. Lactose intolerant individuals can use plant-based yogurt as a substitute.

5. Nuts

Almonds, cashews and other nuts contain healthy fats and trace proteins, with high energy density, suitable for supplementation before long-term exercise. It is recommended to choose original nuts and consume 15-20 grams one hour before exercising. Chew thoroughly to avoid indigestion, and those with allergies should choose carefully.

Diet before fitness should be adjusted according to the intensity of exercise. High intensity training can increase the proportion of carbohydrates appropriately, while low-intensity exercise can reduce calorie intake. Avoid high-fat, high fiber, or spicy foods to prevent nausea or abdominal pain during exercise. Complete meals 2 hours before exercise, replenish fluids to maintain fluid balance. Individuals with special health conditions should develop personalized plans under the guidance of nutritionists. If they experience discomfort such as dizziness or nausea during exercise, they should immediately stop and replenish electrolytes.