Exercising in the morning has many benefits for the body.
Often when you want to lose weight, exercise such as jogging in the morning is an option for you.
But, which is better, is breakfast before or after exercise?
A study published last February in the American Journal of Physiology: Endocrinology and Metabolism, revealed that breakfast before exercise is actually better.
This is because during exercise, the body will burn more carbohydrates.
In addition, breakfast before exercise also makes the body digest food faster afterward.
But, that doesn’t mean we can eat any kind of food at breakfast, you know, my friend.
“Studies show breakfast speeds up the clearance of glucose from the bloodstream and into the muscles after we eat lunch.
“Even when we exercise between breakfast and lunch,” said Javier Gonzalez, senior lecturer at the University of Bath UK’s Department of Health, quoted from Healthline.
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What did the research find?
The study, led by a team at the University of Bath, looked at 12 adult men who ate porridge with milk two hours before cycling for an hour.
They were then compared with other people who fasted the night before cycling.
It was found that those who ate before breakfast actually burned more carbohydrates during a training session.
Those who ate before breakfast also had an increased speed of digesting food and an increased metabolism after exercise.
“We found that, compared to skipping breakfast, breakfast before exercise increased the rate of digestion.
“It also absorbs and metabolizes carbohydrates that may be eaten after exercise,” says Gonzalez.
So what foods should be consumed before exercising?
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What to eat? When to eat?
Nutritionist from New Jersey, Lizzy Swick, says foods that should be consumed before exercise are foods that are based on protein and fat.
In addition, breakfast should be done within an hour after waking up.
“Choose low-glycemic carbohydrates in the morning such as vegetables, berries, herbs, or oranges,” says Swick.
Breakfast with healthy protein and good fat is beneficial for keeping blood sugar and insulin levels lower.
This breakfast pattern also helps control appetite, suppress cravings, and control cortisol patterns.
You can choose eggs with some vegetables for breakfast, you can also add avocado and low-fat yogurt.
If you want to eat something simpler for breakfast, a banana with almonds, or a handful of nuts can also be an option.
“Try to eat a balanced meal or snack that contains protein within 30 to 60 minutes after exercising,” says Swick.
So, try to eat healthy food before exercising, friends!
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