Nutrition is very important to support health in sports. Breakfast is one of the important things before exercising. Eating breakfast regularly is associated with a reduced risk of obesity, diabetes, hypertension and heart disease.
Starting the day with a healthy breakfast can help replenish blood sugar, which the body needs to power muscles and brain. Also, keep in mind that skipping breakfast can make you dizzy or lethargic when exercising in the morning.
It is also important to have a type of breakfast. Avoid breakfast with simple carbohydrates, because the satiety will not last long. You should choose breakfast foods rich in fiber and protein. This intake can keep hunger at bay longer and provide the energy you need during exercise.
Here are tips for a healthy breakfast before exercising:
Avoid breakfast with sugar-laden cereals. We recommend choosing oatmeal, oats, or other whole grain cereals that are rich in fiber.
Add some protein, such as milk, yogurt, or nuts.
If you’re making pancakes or waffles, replace some of the all-purpose flour with whole grain options. Then, add a little cottage cheese to the dough.
If you like breakfast with bread, choose whole wheat bread. Then pair it with eggs, peanut butter, or another protein source.
Know Your Nutritional Needs According to Your Condition
Exercise affects blood sugar, so you need to make sure it’s not too high when you start exercising. Also make sure that your blood sugar level is not too low, so it will drop drastically during exercise. People with diabetes need to keep their blood sugar levels in check, and should plan meals before, after, and possibly during exercise.
However, this can be different for each person with diabetes. You need to monitor how your body responds. Because, some people with diabetes, are more sensitive to the effects of exercise. Aim for a maximum blood sugar level of 100 milligrams per deciliter (mg/dL). But cancel exercise if blood sugar is more than 250 mg/dL and there is ketosis, or greater than 300 mg/dL without ketosis. Be sure to ask your doctor through the Halodoc app about blood glucose targets before and after exercise.