We often think that eating whatever we may like and then burning it in the form of exercise or movement is good for health. However, experts disagree. Your diet can be more important than exercising. When it comes to eating the right things pre and post workout, a lot of us may not be able to maintain optimal standards. There are certain nutrients that are required before you burn it out at the gym and some which your body needs after you have burnt the calories. Here we take a look at what foods are ideal before and after you work out.
Cards provide your body with the right fuel to exercise. They are the energy-providing nutrients which break down in your body into glucose. It then enters our muscle cells and helps us exercise for longer. Simple carbs are better as they get digested quickly. If you don’t have enough energy, you may be tempted to quit your workout before you should. The rich source of carbs are bananas, fruit smoothies, dried fruits, oats, a light sandwich or toast. If you are looking for a perfect pre- workout drink which consists of carbohydrates- Use a banana smoothie, But make sure you drink 2 hours before workout.You need carbohydrate only if you are exercising more than an hour.
Proteins are the building blocks of your body and during exercise, your muscle fibers are more prone to tearing. For them to heal and get stronger, proteins are required. They are a must for those who want to build muscles.
The good source of proteins are Eggs, nuts, soy milk. If you consume protein post workout- I. e within 2 hours post workout, it helps in muscle recovery and it also helps in building muscle. Example: 1 glass of milk plus 8-10 almonds.
Water is essential if you want to sweat it out at the gym. Make sure that you are consuming a proper amount of water even before thinking about heading for your exercise session. You are at a high risk of dehydration during exercising if you are not properly hydrated. One way to check your level of hydration is by looking at the color of your pee. To know what your ideal intake of water should be, you can simply use a formula. First, check your weight in kilograms. Now, divide the number that you get by 30. The answer that you get will be your ideal intake of water in liters. For example, your weight is 80 kilos., multiply – 80 by 30. the ideal intake of water for your body is 2.66 liters. Coconut water is great for hydration.
Have something healthy as soon as possible, it’s a thumb rule: Grab something healthy as quickly as your workout is over. This is because of a variety of reasons. When you work out, your body needs to replenish the glycogen that was used up in your exercise. Have a snack within half an hour of your work out. For this reason, it’s recommended that you consume a combination of carbs and protein. In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis. For carbs have Sweet potatoes, Chocolate milk, Rice, Oatmeal and leafy green vegetables. And for proteins take Eggs, yogurt, Cottage cheese, paneer, almonds, Chicken. Also, you may take good fats from Avocado, Nuts, and dried fruits.