New Delhi: Regular exercise and workout are important to keep the body fit and healthy. It is therefore essential to consume nutritious and healthy food while keeping the body hydrated in order to keep it well for a long run.
The most underestimated of our daily diets are the pre and post workout meals. As they suggest, these are the meals you eat before and after your workout, applicable to those who pay heed to fitness. Even though there is logic, science and some common sense behind these meals, there are a multitude of theories floating around about what we should and shouldn’t eat. This can be very confusing and complicated.
According to The American College of Sports Medicine, proper food and liquid should be consumed before, during and post workout in order to balance the glucose concentration.
It helps in boosting up the performance and enhances the recovery time. The athletes or people who work out regularly should drink plenty of water and other fluids pre and post workout to maintain the loss of fluid from the body.
“Pre workout Indian food should ideally consist of complex carbs which can give long supply of sustained energy and protein whereas post workout should consist of some sort of simple carbs which increase your blood glucose and helps in protein synthesis. One should always avoid fats in pre and post work out meal since they slow down protein absorption. You may consume them with any other meal, if you wish to,” says Depender Singh, Personal Trainer and Fitness Expert.
The Importance of Eating Before Your Workout
Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here's why: When you're hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you're not giving yourself the fuel you need to power through an intense training session.
Pre workout foods:
• Bananas:
Bananas are rich in digestible carbohydrate, which provides us with enough energy to workout. It also has high amounts of potassium, which helps to maintain nerve and muscle function. The body doesn't store potassium for very long, so you can have 1-2 bananas with a cup of yoghurt, half an hour before your workout to keep your potassium levels high. You can also have a banana milkshake, which will give your body sufficient amounts of carbohydrates and protein.
• Wholegrain bread with eggs:
A slice of wholegrain bread is a good source of carbohydrates before your workout. You can top it with honey or jam or peanut butter for more fuel or enjoy it with 1-2 hardboiled eggs for high-quality protein. If you are hitting the gym mid-morning, this could be an ideal combination, as it has about 30-40 grams of carbohydrates and 15 to 20 grams of protein.
• Oats:
Oats are a rich source of fibre. They gradually release carbohydrates into your bloodstream which keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy. So you can enjoy some oatmeal with milk, 30 minutes before exercising.
• Fruit Smoothies:
Fruit smoothies are a refreshing choice before a workout as they are rich in carbohydrates and high-quality protein. Try blending 1/2 cup plain, low-fat yoghurt with 1/2 cup fruit and 1 cup fruit juice. People generally tend to skip fruit and other foods that are high in carbohydrates, instead preferring to eat a protein snack. But protein does not break down fast enough to become fuel for a workout. However, the carbs from the fruit break down quickly and provide you with instant energy.
The Importance of Eating After Your Workout
During exercise, your body taps the fuel stored in your muscles known as glycogen for energy. After you've cranked out that last rep, your muscles are depleted of their glycogen stores and broken down so eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
The sooner you start refueling, the better off you'll be. Research shows that your body's ablity to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you're finished.
Post workout foods:
• Muesli, milk and yoghurt
Wholegrain cereals such as mueslis are loaded with protein, carbs and other important vitamins and minerals. This can be an ideal post-workout meal, especially for vegetarians, when taken in combination with milk which is an easily digestible and complete source of both casein and whey protein.
• Eggs and orange juice:
For non-vegetarians, eggs are the best source of protein. There's protein in both the yolk and the white of an egg. Along with eggs, a glass of Orange juice provides plenty of carbs and vitamin C.
• Sandwich wraps:
Wholegrain wraps or paneer sandwiches are loaded with wholesome carbohydrates as well as protein, which can serve as a post-workout food. For chicken lovers, a chicken sandwich can serve the purpose.
• Dried fruits and nuts:
If you are short on time and cannot whip up a healthy snack, dried fruits and nuts are a simple solution. A vegetable paneer sandwich with dried fruits and nuts can be a readily available option. Nuts also have a high protein content, and fruits will provide you with simple carbohydrates to replenish your muscle glycogen quickly.
• Fruit salads:
Another healthy option is a fruit salad with a variety of seasonal fruits to provide carbohydrates, vitamins, minerals and enzymes to the body. Enzymes help your body to break down nutrients so they can be delivered to your tired muscles and replenish them. Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. All fruits offer the benefits of antioxidants.
Achieving optimum results from your workout depends on sure aspects – the foremost vital of them is one’s diet. To achieve it pre workout as well as post workout diet is very essential. There has always been a lot of confusion and doubt regarding the meal intake. The beauty of it all is that everyone's body is different and will have specific needs and preferences. But going natural on diet is what is needed. One should always take care of the food allergies before consuming and following the diet.
Reference:
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