Diet before Workout
Eating proper and adequate food before a workout is very crucial. The pre-exercise food keeps away the hunger during exercise. Eating snacks
which are rich in carbohydrates before exercising can leave you with ample
energy and keep your abdomen quiet for a great workout. These pre-workout
meals allows you to have increased muscle strength, better stamina, give
you increased energy, burn more calories and improve your concentration.
Thus before a workout, certainly eat a well-balanced as well as light and easily digestible food. It's intelligent to prefer a food high in fiber as it is more digestible, giving you an easier workout. You can have these foods just two hours before workout, so that your body is full of energy and you can obtain the maximum benefits of your workout.
You can take food items which are low in fats. Some of the suggestions can be:
- Cereal with milk
- Sports drink
- Sandwiches (Preferably Brown bread)
- Boiled Eggs
- Energy bar
- Fruit or vegetable juice such as orange, sweet lime, carrot etc.
- Fresh fruit such as apples, watermelon, grapes or oranges.
Diet during Workout
It is very important to fuel your body with the right kind of fluids during an intense and strenuous workout session. Proper hydration is very vital during exercise, also there may be need for carbohydrate and electrolytes
(like sodium and potassium) replacement. Practically, it is difficult to
ascertain the exact amount and type of fluid to drink, as it is not only
depends on duration and intensity of exercise, but also on individual
differences like rate of sweating, hydration levels etc.
You can drink plenty of water since your body loses nutrients through perspiration. Keep your body hydrated every 10 to 15 minutes during the workout. Also, consuming sports drinks can be helpful for maintaining hydration, electrolytes and glucoses levels, thereby improving performance and wellbeing while exercising.
Diet after Workout
Nutrition following a workout session is one of the most important factors that should be keenly taken care of. Post workout nutrition makes sure that the muscles are refueled efficiently and they are also provided with the raw materials they need to rebuild themselves. You've just spent the last one, two, or five hours depleting your energy stores and pounding your muscles. Not only is it important to replenish these stores so you can recover quickly and exercise again soon, but this is also critical for gaining fitness and maintaining and building muscles. Exercise provides the stimulus needed for adaptation, but the body will only grow stronger if you supply it with enough energy.
Apart from drinking ample amount of water, the post workout meal needs to contain various essential nutrients like proteins, carbs and all other vital vitamins and minerals to meet the desired nutritional requirement of the body. Some suggestions for the post-workout food can be:
- Dried fruit and nuts
- Chocolate milk
- Cereal with milk
- Eggs and toast
- A protein or energy bar
- A protein or energy shake
- Veggie omelet with toast or roll
- Fruit or Vegetable juice along with Chicken or Vegetable sandwiches
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Cabbage - Multiple health benefits are wrapped in its multiple layers.
- Cabbage is anti - inflammatory vegetable
- It contains lactic acid that acts to disinfect colon, can also be used to reduce headache & pain
- Drinking cabbage juice from the stem is a good remedy for ulcers.
Carrot - There was a reason why 'karamchand' always had one in his pocket!
- One carrot gives you enough Vitamin A for the entire day
- Skin, hair, bones, eyesight all get benefited by this wonder veggie
- It even prevents heart diseases