Exercise: Proper foods to be fit before and after exercise? The first part (before exercise)

Exercise: Taking proper food before and after exercise can multiply the effects of sports activities.

Just like a car that needs fuel for its activity, our bodies also burn carbohydrates as a fuel.

Carbohydrates provide energy for our activity. Refueling with a combination of proteins and carbohydrates can repair muscle.

So, our body is ready for more interest than sport. Eating before exercise is about 1 to 3 hours before activity.

ExerciseIf you eat just before your physical activity, you will have a lot of digestive problems. Because during exercise, blood is more flow in to the muscles, and less blood is delivered to the digestive system. So, the digestion will be delayed and harder.

After activity, the body is also ready to start the metabolism and regenerate muscle tissues, and use the proper foods one hour after exercise is the best way to refueling our bodies.

In this article, we will summarize the foods that are better to eat before exercising. In the next article, we’ll look at the food you should take after exercise.

Some proper food before exercise

ExerciseBread and jam, honey or peanut butter

This combination of foods as carbohydrates and sugar will provide the energy for activity.

Peanut butter has some protein and helps to increase strength during exercise.

 Whole grain with low-fat milk or fruit juices

ExerciseIf you exercise in the morning, start your day with a bowl of whole grains with milk and fruit. 


Smoothie’s digestion is very easy. So, these meal is a proper meal before exercising.

Try yourself with yogurt, nuts and fruits to make your Smoothie. Making a smoothie with water and ice helps you to get hydrated.

ExerciseResearch has shown that increasing water intake before and during exercise increases our bodies’ Exercisestrength.


This is a good snack for exercise. For example, raisins or dates increase the body’s energy fast.

Almonds that contain protein and unsaturated fats can be beneficial. Nuts also have antioxidants to help the body use oxygen better.

A coffee with Low-fat milk and an apple

If you are keen on coffee. Eat low-fat milk at the morning or before starting your activity.

ExerciseYou get the protein you need from the milk. Caffeine can also reduce muscle pain during exercise. If you mix your coffee and milk with an apple, you’ll get the necessary carbohydrates. 

A banana

If you have only 5 or 10 minutes to start exercising and did not eat anything, you can get your energy by eating a banana. Banana gives your body the necessary carbohydrates.

ExerciseIt is also a rich source of antioxidants and potassium, which are minerals and prevent muscle cramps. You can use these foods depending on your taste.

Provide energy for your body and enjoy your sports activities.

We will discuss about the foods proper for after exercising in the next article …


Collected by
Dr. Sara Bakhshaei

About Sara Bakhshaei

Dr Sara Bakhshaei ParsiTeb Company Researcher
Dr Sara Bakhshaei is a PhD. graduate Agroecologist from the Ferdowsi University of Mashhad. She has done researches in some agricultural and health fields such as Plant Ecology, Agroecology, Data Analysis, Crop production, LCA and Pharmaceutical effects of medicinal plants. She completed her researches as an Internship period in IFF institute(Institute of Social Ecology) in Vienna, Austria. Since 2016 she works as a senior researcher at Parsiteb herbal pharmaceutical company. She has 8 years of work experience as a university lecturer in Iran and published more than 100 articles in her research fields. Now she continues her study in the field of Phytomedicine at the Boku University of Vienna.

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