This is a corner that points out foods or foods that cause hot issues that are good to eat at this time.
Clinical nutritionists introduce the nutrition and efficacy of foods, how to choose, how to store, and how to eat.
Carbohydrate intake is also important when exercising | Source: Clip Art Korea
The season of exercise has arrived. As the temperature rises and clothes become thinner, now is the time to really say goodbye to the inner flesh that has been hidden under thick clothes. The goals of exercise vary, but usually aim to lose weight, gain muscle, or improve physical strength. It is easy to pick only protein as a nutrient that must be consumed when exercising, but carbohydrates are necessary for our body to generate energy and burn fat, so proper carbohydrate intake is very important. Let’s find out 3 good carbohydrate foods to eat when exercising.
‘Oat’ is a balance of carbohydrates and proteins
Oats are high in protein compared to other grains | Source: Clip Art Korea
Oats are high in protein compared to other grains. 100 g of oats contains 13 g of protein and 65 g of carbohydrates. Compared to brown rice, which contains 7-8g of protein and 75g of carbohydrates, oats contain much more protein. According to data from the Korea Institute of Sports Policy and Science, the ratio of nutrients in a balanced diet during exercise is 4: 1: 1: carbohydrate: fat: protein. The carbohydrate to protein ratio of oats is 65g: 14g, which is similar to 4: 1, so it can be seen that oat itself is a food with an appropriate ratio.
In addition, oats are a complex carbohydrate food with a high dietary fiber content. 100g of oats contains 14g of insoluble dietary fiber and 5g of soluble dietary fiber, which not only makes blood sugar rise slowly but also improves blood lipid levels. It also helps to improve the intestinal environment by facilitating bowel movements.
In particular, oats are famous for being rich in beta glucan. Beta-glucan, a type of water-soluble dietary fiber, has been registered as an individually approved functional ingredient in the Ministry of Food and Drug Safety and has been recognized for its functionality that can help immune function. Therefore, it is good to include oats in your daily diet to prevent a drop in immunity after a hard workout. In addition, the Rural Development Administration introduced oats as a food that goes well with oats. When beta-glucan of oats meets milk, it becomes viscous and increases the feeling of fullness by 25 times in the body, so it is effective for those who need to control their intake.
Bananas, a fruit that improves athletic performance
Bananas Improve Exercise Performance | Source: Clip Art Korea
When I see someone dieting or exercising, I always eat bananas. In 2022, the American ‘Washington Post’ recommended bananas as a good food to eat before and after exercise. Why? It is also a big advantage that it is easy to carry, but the answer lies in carbohydrates and potassium.
Banana is a fruit rich in carbohydrates and dietary fiber. 100 grams of bananas contain 22 grams of carbohydrates. This is 17% of the recommended daily amount. Carbohydrates are used as fuel for energy needed during exercise, and thanks to them, protein is prevented from being consumed. In addition, bananas are rich in dietary fiber. It is rich in insoluble dietary fiber as well as soluble dietary fiber, which is also helpful in lowering blood sugar levels.
Bananas are also rich in potassium. The potassium contained in 100g of banana is 346mg, which is 10% of the daily intake of 3,500mg. Potassium is a necessary ingredient for muscle function, so potassium-rich bananas are known as a food that increases exercise performance. In addition, if you sweat during exercise, potassium is discharged through sweat, so it is good to supplement potassium with food or drink during exercise. Therefore, bananas are perfect as snacks before and after exercise, as well as during exercise.
Nutrient-rich complex carbohydrate food ‘potato’
Potatoes are a Nutrient-Dense Complex Carbohydrate Food | Source: Clip Art Korea
Potatoes belong to grains and are carbohydrate foods, so people with goals such as weight loss tend not to eat them well. However, if you take a closer look, you can see that it is a must-have food for exercise.
For those who eat only vegetables and have difficulty exercising, potatoes are perfect as a carbohydrate food to accompany vegetables. This is because you can supplement protein, potassium, vitamin C, and iron with appropriate carbohydrates at the same time. In particular, potatoes are a complex carbohydrate food with high dietary fiber content and low sugar content. Because it takes longer to digest, it raises blood sugar slowly. Also, potatoes, like bananas, are rich in potassium. According to data from the American Potato Association, depending on the type of potato, potatoes contain more potassium (620 mg) than one banana (422 mg). Therefore, it is a good food to support muscle function during exercise.
In addition, iron, one of the nutrients abundant in potatoes, enhances the effect of exercise by delivering blood to each tissue of the body well, and vitamin C helps in collagen production and iron absorption, which are components of muscle tissue.
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