If you've penciled sports or physical activity in your agenda such as aerobic gymnastics, strength exercises, running a race, even taking walks; then it's advisable to consume foods rich in carbohydrates so you don't experience energy loss or dizziness.
Regardless of the type of sport or discipline you choose, the duration of the exercise is what will determine what the best food is. Recommendations vary depending on whether the exercise lasts between 30 to 90 minutes or for more than 2 hours such as speed walking or running a marathon.
Exercises that don't last long, such as a session at the gym with workout machines, require you to drink plenty of liquids and consume carbohydrate-rich foods before starting. In addition to cereals, it's advisable to eat fruits, which contain simple carbohydrates or sugars, with a medium to low glycemic index.
The glycemic index is a measurement used to classify carbohydrate-rich foods according to how they affect blood glucose levels. The higher the glycemic index is, the faster glucose is released into the bloodstream and vice versa.
In general, fruitspresent a medium to low glycemic index below 69, however, with some exceptions. Of all the fruits, bananas have the highest index at 84. That's why, when you eat a banana, carbohydrates are released progressively at a faster rate than when you eat other fruits such as oranges or apples.
After consumption, the release of sugars lasts between 60 to 90 minutes, just the amount of time usually dedicated to a normal exercise session for maintaining or improving muscle tone at a moderate intensity. This prevents a loss of energy from occurring and blood pressure from lowering.
Of course, you shouldn't push other fruit aside, but having a banana handy will help you keep up with your exercise routine.
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