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While exercising, our body requires extra energy. But how much extra? Well, the reply depends upon the style 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 no less than 6-8 hrs each day. This is big 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 essential when exercising, even when it’s only for an hour.”

In terms 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 needs 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 shouldn’t be good for you as you won’t have enough energy to maximise your workout. Also, possibilities of lack of protein and muscle mass may be very high in the event 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 resembling whole-grain cereals (wheat, rice, jowar, bajra), whole-wheat toast, low-fat or fat-free yoghurt, whole grain pasta or noodles, brown rice, vegatables and fruits. You possibly can add low-fat or skim milk in any of those preparations.
• Would not have 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.
• At all times keep a banana for immediate energy. Just before the activity, say 5-10 minutes before you exercise, eat the banana. Easily digestible carbohydrates provide you with easy energy and don’t make you are 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 easy energy during actual training. Also there’s huge fluid loss which may cause dehydration.”

Solution: Whether you’re knowledgeable athlete who trains for several hours or you’ve got a low to moderate routine, keep your body hydrated with small, frequent sips of water, infused with electrolytes. “There isn’t a have to eat during a workout that’s an hour or less. But for longer, high-intensity vigorous workouts, eating every half hour is beneficial. Carbohydrates resembling raisins, bananas, or nutrition bars are the very 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:

• Top off on fluids. Drink water, after all, but plain water mixed with natural juices like lemon or orange can even provide some carbohydrates. Even coconut water is a great option every so often.
• While exercising, you utilize lots of carbohydrates, the major 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 moderately. Turn to healthy fats and eat together with carbs and protein.

Note that every one is different, and quite a bit is dependent upon 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

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