Several Foods to Eat Before and After Workout

Sports activities are a form of maintaining the body so that it always looks fit and remains optimal in carrying out every daily activity. Sports activities will be maximized by consuming foods that contain balanced nutrition and are good for the body.

If sports activities are not balanced with adequate food consumption, it will stimulate the emergence of several symptoms such as itching in the body. Why pre-workout make you itchy? Surely it arises because there is something that is not equipped when exercising

What are the best foods to eat before and after exercise?

After done with the exercise, it’s good to restore energy by consuming foods that have high nutritional content. Consuming foods with high nutrients is expected to restore lost energy and stimulate muscle growth.

Here are some lists of foods that are good to eat before or even after exercise, so that they can provide benefits to the body.

  1. Greek Yogurt

Not like yogurt in general. Greek Yogurt has a low sugar content so it provides many health benefits. In addition, Greek Yogurt also contains twice as much protein as yogurt in general.

Fermentation of this milk also provides a good intake of carbohydrates in the body. Consumption of Greek Yogurt itself can be done with fruit or nuts, such as with bananas, kiwi, or seeds.

  1. Fruits

No one ever doubts that fruits are foods that are very rich in vitamins that are good for the body. Fruit also contains natural sugars which can break down amino acids, thereby preventing inflammation in the muscles.

Bananas themselves contain carbohydrates that can help the body to absorb protein better so that muscles can be formed after exercise

  1. Oatmeal

For those of you who like to do exercise at night, oatmeal can be the right food alternative to restore energy after exercising and can make sleeping more comfortable.

Oatmeal contains complex carbohydrates and also contains melatonin which is often referred to as a sleep-guiding hormone so that you can sleep better. Melatonin plays a role in improving the quality of sleep effectively.

Oatmeal itself can be enjoyed with bananas, blueberries, strawberries, or with honey so that it tastes sweeter when eaten.

  1. Whole wheat bread

Whole wheat bread is good to eat before and after a workout because it contains complex carbohydrates also rich in nutrients. Complex carbohydrates generally take a long time to digest so you feel full longer

In addition, the low sugar content also does not cause blood sugar to spike suddenly. Usually, whole wheat bread is served with eggs, green vegetables, chicken, beef, or other protein sources that have equivalent nutritional content.

Why does pre-workout make itchy?

This question is usually asked by someone who feels itchy while doing a pre-workout. Why does pre-workout make you itchy? The cause comes from food or something that has eaten before doing the exercise.

The consumption of supplements from exercise is needed to increase strength. But, more consumption of supplements that consist of caffeine can irritate the skin when using it during pre-workout.

Sometimes, the itchy skin is caused by an ingredient called Beta-Alanine. Supplements or foods that contain these components will cause itching on the skin. Especially for those who consume in doses more than 2g for each serving.

Beta-alanine itself is a component in supplements that are widely used by athletes to help improve physical ability, develop muscle mass and also improve physical features.

Inside the body, beta-alanine will combine with histidine to form carmoisine which is useful for increasing physical strength in general. The production of adrenaline also increases, triggering itching on the skin.

That’s why pre-workout make you itchy, specifically after consuming the supplements or food that contain Beta-Alanine inside. Consider the itchy getting more and more because of consuming multiple doses of beta-alanine, then preventing side effects of beta-alanine must to know and also reduce little by little.

So, hopefully, it can reduce also the itchy feeling when it comes to doing a workout every day at home or gymnasium. Think that’s all the explanation about why pre-workout make you itchy? Because of consuming the supplements that contain beta-alanine that caused of that. Hopefully, this will give benefit and knowledge for the readers. Be healthy and thank you.

6 Main Foods You Should Eat Every Week to Lose Weight

A diet plan doesn’t have to make your body suffer from not being able to eat delicious food. When you’re on a diet, you can still enjoy delicious food that is healthy and can help you lose weight every week.

One of the delicious and healthy foods that can help you lose weight in a short time is chia seeds. You can feel the chia seed benefits within a week.

The thing that must be considered when dieting is the consumption of the right nutrients for the body. Even though we are on a diet, we must pay attention to the intake of nutrients, protein, and carbohydrates for the body.

Delicious Food for Weight Loss

Diet is not an excuse for you not to eat delicious snacks. Here are some delicious foods that you can enjoy while losing weight:

  1. Fermented Food

When dieting, the thing of particular concern is gut health. A very good reason if you decide to diet so that your gut health is maintained.

Fermented foods such as yogurt, kefir, tempeh, and kombucha are great foods to keep your gut healthy. These foods can protect digestion and create a balance of good bacteria in the intestines.

These foods can increase fat burning in the body through the good bacteria that are created. You can consume fermented foods every day to lose weight.

  1. Chia Seed

Fiber is the key to weight loss. With fiber consumption, we can feel full longer and make us less hungry.

One of them is chia seeds which can be the main consumption when dieting. Chia seed benefits can keep us full longer even all day long.

You can make pudding or combine chia seeds with berry jam and other delicacies.

  1. Eggs

Eggs are the perfect source of protein for your diet. You can eat eggs for breakfast and you can lose weight every week.

Eggs are a great choice for a low-calorie diet. Moreover, eggs are foods that are rich in protein and can prevent you from snacking at night.

  1. Avocado

Avocados are a delicious food that you can enjoy while on a diet. Avocados have healthy fats and fiber which help in weight loss.

Avocado texture similar to butter can be used as a snack. Avocados include foods that are high in calories from other fruits and vegetables. But consumption of avocado in a day can meet your calorie needs.

Just have avocado for breakfast with toast and you can get a smaller waist size every week.

  1. Apple

You can enjoy this fresh fruit as a juice or sauce combined with toast. Apples are high-fiber food that can keep you full all day long.

  1. Whole Grains

Wheat is a great choice as a substitute for pasta, rice, and bread. These foods are rich in vitamins and minerals.

Wheat, brown rice, or quinoa are high-fiber foods that can keep us full all day long. Chia seed benefits also keep you full throughout the day, you can combine it with wheat or other vegetables.

5 Best Recipe Winter Salad

We have to keep our stamina up in winter. Even though we will look for warm food, winter salad is also a must-have dish that we eat every day.

Those of you who are vegan, of course, need some delicious winter salad recipes to eat. This salad uses ingredients that are rich in carbohydrates and vitamins.

Favorite Winter Salad Recipe

There are several winter salad recipes that we can make at home. Here’s the recipe:

  1. Quinoa and Kale Salad


Raw quinoa

Black Kale

Almond slices

Sliced ​​onions

Dried cherries

Ricotta salata to taste

Lemon grater

How To Make:

  • Wash the quinoa to remove the bitter taste. Bring the water to a boil to boil the quinoa and add a pinch of salt.
  • Boil quinoa until tender.
  • Wash kale and cut it into pieces. Put kale in a bowl
  • Add the cooked quinoa
  • For the sauce, you can make it from a mixture of olive oil, mustard, honey, black pepper, and salt.
  1. Sweet Potato and Kale Salad Recipe


Sweet potato

Olive oil


Black pepper


Lemon juice

Roasted walnuts

Maple syrup


Apple cider vinegar

How To Make:

  • Cut the kale and put it in a bowl. Add lemon juice, olive oil, and salt. Flatten and store in the refrigerator.
  • Bake the sweet potatoes until tender, about 30 minutes. Dice
  • Add the sweet potatoes to the bowl of kale. Add the maple sauce made from apple cider vinegar, maple syrup, and water.
  • Add sliced ​​roasted walnuts on top
  1. Orange Salad Recipe





Shaved Cheese

Pine nuts

Mint leaves

Lemon Juice

How To Make:

  • Cut the orange and remove the white skin.
  • Add orange, sliced ​​fennel, and avocado to a bowl
  • Add the shaved cheese and pine nuts on top.
  • If you are vegan, then you can skip the shaved cheese.
  • Also add mint leaves to make the salad taste better.
  1. White Bean and Kale Leaf Salad Recipe


Kale leaves, chopped and removed the stems

Olive oil

Roasted white beans


Roasted and chopped walnuts

Minced Garlic

Lemon juice

How To Make:

  • Cut kale and wash thoroughly
  • Add olive oil to the pan and fry the peanuts until golden brown
  • Put the kale into the pot and cook for a while
  • Add salt, garlic, and lemon juice to the pot. Stir until smooth and taste correction
  • Food is ready to be served.
  1. Broccoli and Almond Salad Recipe




Lemon juice

Chopped onion



How To Make:

  • Soak the broccoli that has been cut into small pieces in cold water to keep it fresh
  • Preheat the oven to roast the almonds.
  • Prepare a sauce containing olive oil, apple cider vinegar, mustard, garlic, salt, and maple syrup. Mix well.
  • Coat the almonds with the sauce that has been made. Roast the seasoned almonds until crispy. Bake for 8- 15 minutes until brown.
  • Prepare a bowl of broccoli and add almonds on top. Also, add the cranberries and chopped onion.

2 Recipe The Delicious Spring Rolls

Fresh spring rolls is a very delicious food consumed in summer. This healthy meal is a vegan creation to create delicious meals with fresh vegetables.

This spring rolls does not need to be cooked because we use fresh ingredients. You can put any ingredients in, whatever the contents of your refrigerator, please take them out to make spring rolls.

You can add vegetables and fruits at the same time. Because there are several types of spring rolls that you can make yourself at home.

Spring Roll Healthy And Delicious Food

Spring rolls are very popular in Vietnam and eventually worldwide. Many people make spring rolls with various versions.

You can also add protein to the spring rolls, such as eggs, meat, or tofu.

Spring Rolls Recipe

There are several spring rolls recipes that you can follow at home. Here’s our favorite spring roll recipe:

  1. Spring Rolls with Peanut Sauce


Spring rolls skin






Coriander leaves


Peanut Sauce Ingredients:

Peanut butter

Soy sauce


Chili sauce

How To Make:

  1. Soak the spring rolls skin in warm water, wait 10-15 seconds until it softens
  2. Cut vegetables and fruit according to taste. Usually cut lengthwise because it will be made spring rolls.
  3. After the spring rolls skin is soft, place it on the tray. Add the chopped vegetables. Arrange neatly and do not be too full because it will be difficult to roll.
  4. Roll the spring rolls slowly because the skin of the spring rolls is prone to tearing.
  5. When you’re done, you need to make peanut sauce
  6. Combine peanut butter and 4 tablespoons of soy sauce. Stir well
  7. Add lime juice and 2 tablespoons of chili sauce to add a spicy taste to the peanut sauce.
  8. Stir until the peanut sauce is evenly distributed and taste correct.
  9. When ready, spring rolls and peanut sauce are ready to serve.

That’s the recipe for spring rolls and peanut sauce. The ingredients are very easy to find. Vegetable stuffing can be replaced with vegetables and fruit that you have.

  1. Spring Rolls Filled with Tofu and Almond Butter Sauce


Spring roll leather

Mint leaves



Red paprika




Almond Butter Sauce Ingredients

Almond butter

Soy sauce


Chili or garlic sauce


Hot water

How To Make Almond Butter Sauce:

  1. Mix almond butter with soy sauce.
  2. If you don’t want it to be too salty, just add 1 teaspoon of soy sauce.
  3. Add brown sugar or honey.
  4. Mix with lime juice
  5. Also add chili or garlic sauce
  6. Add hot water and mix well
  7. Correct the taste if the sauce is lacking, add soy sauce if it’s not salty enough.

How To Make Tofu:

  1. To make the tofu filling, you need to cut the tofu into several pieces.
  2. Prepare a hot pan and add sesame oil for frying.
  3. Coat the tofu with cornstarch
  4. Fry tofu until brown. Drain when it’s ripe
  5. For the tofu to have a taste, you need to prepare a bowl containing 3 tablespoons of the almond butter sauce that you made earlier.
  6. Add 1 tbsp soy sauce
  7. Also, add 1 tablespoon of brown sugar or honey, according to taste.
  8. Stir the sauce in a bowl, then add the sauce to the drained tofu.
  9. Stir tofu until everything is evenly coated with the sauce.
  10. Cook briefly in the pan, so that the spices can penetrate deeper into the tofu.

How To Make Spring Rolls:

  1. Cut the prepared vegetables
  2. Prepare warm water to soak the spring rolls skin
  3. Soak the spring rolls skin for 10-15 seconds until it softens
  4. Transfer the spring rolls to a slightly damp plate. Then arrange the carrots, cucumbers, mint leaves, bell peppers, and a little vermicelli.
  5. On top of the vermicelli, you can add a few pieces of cooked tofu.
  6. Do not be too full because the spring rolls skin can tear when you roll it.
  7. Roll slowly. If you’ve just made spring rolls, maybe you need some practice not to tear the spring rolls.
  8. Serve with the prepared almond butter sauce.