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While exercising, our body requires extra energy. But how much extra? Well, the reply depends upon the kind 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 at the least 6-8 hrs day by day. This is large by way of energy expenditure, water and electrolyte loss, and wear and tear. Fuelling up the body by eating the suitable foods and fluids, in the suitable amounts, at the suitable times is very important when exercising, even when it’s only for an hour.”
Relating to your workout, you possibly can make your personal 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 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 when 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 akin 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.
- Wouldn’t 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.
- All the time keep a banana for fast energy. Just before the activity, say 5-10 minutes before you exercise, eat the banana. Easily digestible carbohydrates provide you with quick energy and don’t make you are feeling sluggish.
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Mid-Exercise
Explaining the rationale 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 quick 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’ve 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 advisable. Carbohydrates akin to 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:
- Refill on fluids. Drink water, in fact, but plain water mixed with natural juices like lemon or orange may also provide some carbohydrates. Even coconut water is option on occasion.
- While exercising, you utilize loads of carbohydrates, the foremost fuel on 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.
- For those who’re not chubby, you possibly can have fats sparsely. Turn to healthy fats and eat together with carbs and protein.
Note that every body is different, and rather a lot depends upon what type of workout you’re doing. So, do what works best for you, and pay importance to what you eat, because it is as essential as what you do during training!
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