Adequate Diet Supports for Exercise

Adequate Diet Supports for Exercise. Energy needs during exercise can be met through energy sources stored in the body, namely through burning carbohydrates, burning fat, and contributing about 5% through protein breakdown.

Among the three, protein stores are not a source of energy that can be used directly by the body and new protein will be used up if carbohydrate or fat stores are no longer able to produce the energy needed by the body. The use of fat or carbohydrates by the body as a source of energy to support muscle work will be determined by 2 factors, namely the intensity and duration of the exercise performed. Apart from exercising, a good diet is a key to a healthy lifestyle.

Adequate Diet Supports for Exercise. Eating is not just to be full, especially if your hobby is exercising. The following are the nutritional content you need before, during, and after exercise.


When exercising, the body needs carbohydrates as the main energy source. Carbohydrates that are good for performance are complex carbohydrates because they are processed more slowly by the body so that the energy supply used as fuel can last a long time. These carbohydrates are found in whole grains, vegetables, fruits, and legumes. Meanwhile, carbohydrates that are not good for performance are usually refined carbohydrates such as candy, snacks, pastries, soft drinks, and cakes.

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For high-intensity training, protein is a key factor in increasing stamina. Protein can be likened to a muscle-building food, so without protein, our stamina and strength will be difficult to develop. It is highly recommended to increase the consumption of protein derived from meat, fish, eggs, chicken, milk, and other processed products.

Before Sports

Before exercising, you can have a banana shake mixed with honey and almonds. Bananas are also rich in potassium which can help prevent cramps during exercise. While the content of monounsaturated fatty acids in almonds can increase endurance during exercise.

During Sports

One of the best examples of food during exercise is sports drinks such as isotonic drinks.

After Sports

After exercising, it is advisable to eat protein-rich foods such as chicken, beef, fish, eggs, milk, or cheese. Also, add carbohydrates from rice or fruit to replenish the glycogen that has been used during exercise.