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Six nutrition-rich foods for fuel prior to exercising

News Desk

The Jakarta Post

Jakarta  /  Mon, September 3, 2018  /  07:19 am
Six nutrition-rich foods for fuel prior to exercising

Eating the right meal before exercising can boost the quality of your workout.  (Shutterstock/File)

It's not only important to schedule exercise regularly, but also choose the right foods to ensure the best work out session.

Here are some of the nutrition-rich foods to consume prior to a work out session, as compiled by

1. Mangoes 

Mangoes contain on average 59.8 calories in every 100 grams. The fruit is suitable to increase energy levels within a short period of time. In addition to carbohydrates, a mango also contains vitamins, minerals and antioxidants for a healthy diet. 

Mangoes can be enjoyed cut fresh, made into juice or served with yogurt. 

2. Sweet potatoes

Sweet potatoes contain a higher calorie count in comparison to mangoes, with 85.8 calories in every 100 grams. 

In addition to being a good source of carbohydrates, sweet potatoes also contain potassium, which can meet 14 percent of total recommended daily potassium intake. The nutritious food can also help muscle repair while preventing muscle fatigue. 

3. Yogurt 

Yogurt is not only a healthy snack, it can also boost energy for exercise. Yogurt is low in calories and also contains probiotics, which help to keep a healthy gut. 

Read also: Five recommended foods for your brain health

4. Beetroot

Many may not be very familiar with beetroot, but the red-colored food can assist in blood circulation, which in turn helps with athletic performance by helping with oxygen circulation and maintaining stamina.

5. Quinoa

Although small in shape, quinoa packs a punch in nutritional content, serving as a rich source of amino acids, antioxidants, complex carbohydrates and  protein. The combination of protein and carbohydrates serves as a fuel source of energy in the body.

Quinoa can also help repair muscle damage after exercise, while the vitamin E and C content can also help other antioxidant compounds fight against free radicals.

6. Chickpeas

Chickpeas contain a combination of protein and carbohydrates that will provide energy during exercise.

In addition, they are also rich in iron, which can maintain oxygen in the body so that energy levels can be kept up for longer. (liz/kes)

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