If you’ve kick-started your January with a commitment to being fitter, you’ve already taken the first steps towards leading a healthier life. But just finding the right gym clothes and shoes isn’t enough. You also need to account for nutrition. If you’ve been feeling a bit woozy after hitting the treadmill or feel you don’t have enough energy to keep up with your gym routine, we’ve got help. Here are some foods that will help you have a more effective workout.
Before workout
“Many of us tend to skip a meal before working out; but it’s always better to grab something light just before exercising, so that your performance is better and fatigue does not set in,” says Neha Shetty, senior nutritionist at Reduce, Talwalkars.
Since carbohydrates are a direct energy source, they are your best bet before a workout–as eating carbs also ensures you have that extra glucose on hand. You can also take simple sugars that provide instant energy, along with a small amount of protein. “Proteins are essential, particularly for weight training as your body experiences wear and tear. Do not overload on protein; rather opt for a low dose by consuming an egg, milk, yogurt, nuts and so on,” she adds. Food coach and nutritionist Anupama Menon also echoes this sentiment: “Pre-workout meals must be more carbohydrate-driven and should include foods that release energy slowly so that you can sustain your energy levels throughout your workout period.”
So what can you eat before a workout? Here, are the best foods for you:
Oatmeal with fruits
A combination of fruits and nuts
Muesli and yoghurt
Coconut water with Chia seeds
Crackers
“Hydration is very important, so keep sipping on water before, after, and during the session,” adds Neha. “If dehydration sets in, you can experience muscle cramps and low energy. So, keep taking small sips of water every 15 to 20 minutes depending on the intensity of your workout.”
Post workout
Post-workout meals on the other hand need to have more protein. According to Anupama, they should ideally consist of 75% protein and 25% carbs. Your post-workout meal should help your body to recover and repair muscles. After any physical activity, it is important to replace the lost calories and to keep sugar levels in control. “Remember your body has just used up the energy it needs to function. Firstly, the used glycogen needs to be replenished by consuming some complex carbs; and then to repair the torn muscles, protein is essential. So, eat something immediately after exercising–a light snack, if not a large meal,” says Neha.
What can these meals include?
Egg whites
Orange juice mixed with whey
A bowl of sprouts mixed with seeds
Coconut smoothie with fruits and protein powder
Thick buttermilk with flaxseed
Complex carbs with proteins like cereals, pulses, nuts, beans, fish etc. are the best foods you can consume for recovery. Finally, replacing the fluids lost through sweating is very important, as electrolytes and water play a major role in the body’s functioning. Depending on the length and intensity of your workout, fluid requirements may vary; but remember to always keep your body hydrated, since we lose large amounts of fluids while working out.
So follow this diet and have a great workout!
