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While exercising, our body requires extra energy. But how much extra? Well, the reply depends upon the sort of activity, and the intensity, time duration, and frequency of the workout. Dr Kiran Rukadikar, Bariatric Physician and Obesity Consultant, celebrity nutritionist, and Founding father of the Diet Queen app, says, “Almost every skilled athlete, in whatever sports they play, train for a minimum of 6-8 hrs each day. This is large by way of energy expenditure, water and electrolyte loss, and wear and tear. Fuelling up the body by eating the correct foods and fluids, in the correct amounts, at the correct times is vital when exercising, even when it’s only for an hour.”

In the case of your workout, you’ll be able to make your individual schedule as per your training and other activities, but remember – higher the fuel, higher the performance. “Best and adequate food and fluid ought to be consumed before, during, and after exercise to assist maintain blood glucose concentration during exercise, maximise exercise performance, and improve recovery time,” adds Dr Kiran.

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Before Exercise

“Not fuelling up before you exercise is just not good for you as you won’t have enough energy to maximise your workout. Also, probabilities of lack of protein and muscle mass may be very high in case you don’t eat properly before workout,” shares Dr Kiran. 

Solution: Ideally, fuel up two hours before you exercise in the next ways.

• Drinking loads of water.
• Maintaining a healthy diet carbohydrates corresponding to whole-grain cereals (wheat, rice, jowar, bajra), whole-wheat toast, low-fat or fat-free yoghurt, whole grain pasta or noodles, brown rice, vegetables and fruit. You possibly can add low-fat or skim milk in any of those preparations.
• Do not need fatty and high protein meals, as these foods digest slower in your stomach and take away oxygen and energy-delivering blood out of your muscles.
• All the time keep a banana for immediate energy. Just before the activity, say 5-10 minutes before you exercise, eat the banana. Easily digestible carbohydrates offer you fast energy and don’t make you’re feeling sluggish.

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Mid-Exercise

Explaining the explanation for fuelling up in the course of the workout, Dr Kiran says, “Our muscle and liver glycogen reservoir may be very low. It’s essential to supply fast energy during actual training. Also there may be huge fluid loss which may cause dehydration.”

Solution: Whether you’re knowledgeable athlete who trains for several hours or you might have a low to moderate routine, keep your body hydrated with small, frequent sips of water, infused with electrolytes. “There isn’t a must eat during a workout that’s an hour or less. But for longer, high-intensity vigorous workouts, eating every half hour is really helpful. Carbohydrates corresponding to raisins, bananas, or nutrition bars are one of the best options,” suggests Dr Kiran.

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After Exercise

“It’s essential to reload all of the energy which is lost, and increase strength and muscle mass post exercise,” states Dr Kiran.

Solution:

• Replenish on fluids. Drink water, in fact, but plain water mixed with natural juices like lemon or orange will even provide some carbohydrates. Even coconut water is a great option every now and then.
• While exercising, you utilize numerous carbohydrates, the essential fuel to your muscles. Inside half an hour of your exercise, eat proper food with carbohydrates and proteins. Your muscles can store carbohydrates and protein as energy and assist in recovery.

• Eat protein-rich foods like pulses, milk products, and dried fruits to assist repair and grow your muscles.
• When you’re not obese, you’ll be able to have fats sparsely. Turn to healthy fats and eat together with carbs and protein.

Note that all and sundry is different, and loads is determined by what form of workout you’re doing. So, do what works best for you, and pay importance to what you eat, because it is as necessary as what you do during training!

Read More: Exercising 101: Working Out For Busy Professionals Made Easy