Can I Eat Rice Before Starting Sports – Before exercising, the body needs energy intake to stay strong during exercise. But there is news that states that eating rice before exercise is not allowed. Is that true?
Can I eat rice before exercise?
Eat rice before exercise, of course, you can. Rice is one of the recommended carbohydrate sources to eat before exercising. Based on information from the USA Rice Information, rice contains more carbohydrates compared to potatoes for the same portion.
Reporting from the American Heart Association website, the American College of Sports Medicine states that consuming adequate food and fluids before, during, and after exercising is highly recommended.
This helps maintain blood sugar levels during exercise, maximizes performance, and accelerates post-training recovery. Carbohydrates, protein, and fat are the three main nutrients that should be consumed before exercising.
Is it good to eat brown or white rice before exercise?
Brown rice is a recommended source of carbohydrates eaten before exercise. This is because brown rice is a source of complex carbohydrates that can be a long-term source of energy.
Compared to simple carbohydrates like white rice, brown rice is absorbed by the body more slowly. The reason, brown rice has a low glycemic index and high fiber content.
When absorbed more slowly, a person has more energy reserves during exercise. That way, he will not easily limp. While white rice as a simple carbohydrate group is usually absorbed very quickly. This risks making someone experience a decrease in energy before exercise is finished.
Don’t eat white rice if you rarely exercise
Red rice is better. But that does not mean you should not eat white rice before exercise. White rice is also good for those who do heavy exercise, such as lifting weights.
Its high glycemic index value can make sugar absorption faster. That way, the body’s fuel can also be obtained more quickly so it is quite beneficial for heavy exercises.
In addition, white rice is also considered safe for consumption by anyone because it will not cause allergy symptoms or digestive problems. White rice is considered a source of carbohydrates that are easily digested and proven to meet nutritional recommendations for sports.
But keep in mind that white rice is not a good choice for those of you who exercise less than 4 times per week or have metabolic diseases. Instead, eat brown rice as healthy food and on nutrition so that the body stays in shape during and after exercise.
When is the right time to eat?
So that digestion is not interrupted, try to eat rice plus other side dishes 2 to 3 hours before exercise. The goal is that the body has enough time to digest food which will later be used as a source of energy. In addition, this also prevents your stomach from pain and nausea after exercise.
But if you plan to eat other foods besides rice, eat 30 to 60 minutes before practice begins. If you only have 5 to 10 minutes, eat fruit such as bananas or apples as a booster.