What are the best meals that help us to exercise on endurance, exercise load and energy intake? , You first need to get good carbohydrates and fat-free protein, healthy fats for the heart, in addition to the fluids needed by the body.
Muscle building will depend on starchy foods such as bread, pasta, rice, fruits and vegetables to get energy quickly.
1- bananas :
Bananas are very rich in carbohydrates and will get energy quickly, and rich in potassium, which maintains the function of the nervous system, if you eat two bananas before going to the gym at least 45 minutes will ensure you get fast energy and increase your ability to endurance, Bananas in the morning before breakfast in at least half an hour, helping you to provide the protein necessary for muscle building.
2- Oats :
Oat is characterized by slow food digestion, which provides you with energy for a long time, and facilitates oats carbohydrate stability in the body through the bloodstream, an excellent meal rich in fiber and protein, and you can eat before going to the gym with an hour and a half at least.
3- Coffee :
Research has shown that drinking coffee before going to the gym in an hour generates energy, increases the endurance of the player and increases the fat burning rate.
4- Chickpeas :
Chickpeas (Hummus) is one of the best food sources rich in dietary fiber. It is rich in folic acid, contains protein and helps lose weight. It is a source of magnesium richness that maintains cardiovascular health. Chickpeas increases the energy level of the body.
5- Dried fruits :
Eating dried fruits before exercise just a few minutes gives you instant energy because it contains simple carbohydrates, dried fruits such as berries, apricots, pineapples, dates, figs and peaches. It will also cover the daily needs of vitamins and minerals.
6- Greek Yogurt :
Greek yogurt contains about twice as much protein as regular yogurt. We have calcium deficiency in the body and vitamin D. We must eat yogurt. The Greek yogurt cup may contain 20 grams of protein. Protein in milk helps improve body moisturizing during exercise. Greek yogurt may give you energy during training if you eat it before you go to the gym in 60 minutes.