Image: Shutterstock 

While exercising, our physique requires additional vitality. But how a lot additional? Well, the reply relies upon upon the kind of exercise, and the depth, time period, and frequency of the exercise. Dr Kiran Rukadikar, Bariatric Physician and Obesity Consultant, movie star nutritionist, and Founder of the Diet Queen app, says, “Almost every professional athlete, in whatever sports they play, train for at least 6-8 hrs daily. This is huge in terms of energy expenditure, water and electrolyte loss, and wear and tear. Fuelling up the body by eating the right foods and fluids, in the right amounts, at the right times is important when exercising, even if it’s just for an hour.”

When it involves your exercise, you can also make your individual schedule as per your coaching and different actions, however keep in mind – higher the gas, higher the efficiency. “Best and adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximise exercise performance, and improve recovery time,” provides Dr Kiran.

diet

Image: Shutterstock

Before Exercise

“Not fuelling up before you exercise is not good for you as you won’t have enough energy to maximise your workout. Also, chances of loss of protein and muscle mass is very high if you do not eat properly before workout,” shares Dr Kiran. 

Solution: Ideally, gas up two hours earlier than you train within the following methods.

  • Drinking loads of water.
  • Eating wholesome carbohydrates equivalent to whole-grain cereals (wheat, rice, jowar, bajra), whole-wheat toast, low-fat or fat-free yoghurt, complete grain pasta or noodles, brown rice, fruit and veggies. You can add low-fat or skim milk in any of those preparations.
  • Do not have fatty and excessive protein meals, as these meals digest slower in your abdomen and take away oxygen and energy-delivering blood out of your muscle mass.
  • Always preserve a banana for fast vitality. Just earlier than the exercise, say 5-10 minutes earlier than you train, eat the banana. Easily digestible carbohydrates offer you immediate vitality and don’t make you’re feeling sluggish.
diet

Image: Shutterstock

Mid-Exercise

Explaining the rationale for fuelling up in the course of the exercise, Dr Kiran says, “Our muscle and liver glycogen reservoir is very low. You need to supply instant energy during actual training. Also there is huge fluid loss which can cause dehydration.”

Solution: Whether you’re an expert athlete who trains for a number of hours or you may have a low to reasonable routine, preserve your physique hydrated with small, frequent sips of water, infused with electrolytes. “There is no need to eat during a workout that’s an hour or less. But for longer, high-intensity vigorous workouts, eating every half hour is recommended. Carbohydrates such as raisins, bananas, or nutrition bars are the best options,” suggests Dr Kiran.

diet

Image: Shutterstock

After Exercise

“You need to reload all the energy which is lost, and increase strength and muscle mass post exercise,” states Dr Kiran.

Solution:

  • Stock up on fluids. Drink water, after all, however plain water blended with pure juices like lemon or orange may also present some carbohydrates. Even coconut water is an efficient possibility infrequently.
  • While exercising, you employ quite a lot of carbohydrates, the principle gas in your muscle mass. Within half an hour of your train, eat correct meals with carbohydrates and proteins. Your muscle mass can retailer carbohydrates and protein as vitality and assist in restoration.

  • Eat protein-rich meals like pulses, milk merchandise, and dried fruits to assist restore and develop your muscle mass.
  • If you’re not obese, you possibly can have fat sparsely. Turn to wholesome fat and eat together with carbs and protein.

Note that each particular person is completely different, and quite a bit is determined by what sort of exercise you’re doing. So, do what works greatest for you, and pay significance to what you eat, as it’s as essential as what you do throughout coaching!

Read More: Exercising 101: Working Out For Busy Professionals Made Easy

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