![]() “After half an hour of exercise, take fresh juices or probiotic drinks along with some protein like paneer, eggs, sprouts, and lean meat. Read: Exercise like Avengers: Infinity War stars, this is how they got fit Aim for atleast 30 to 40gm of carbohydrates and 15 to 20 grams of protein post-workout,” says Kutteri. Eat eggs, chicken breast, turkey, whole grains, cottage cheese, tofu, nuts and veggies. ![]() Whole foods are better choices as it provides complete nutrition. “A protein shake or a complete meal within 1-2 hours of post workout will help the body to build lean muscles and regain energy. Post a workout session, you need to ensure you consume proteins and carbohydrates to repair muscles, replenish glycogen stores and reduce post-workout DOMS (Delayed onset muscle soreness). After the workout session, eat a meal that includes eggs, chicken breast, nuts and veggies. You can also have a healthy drink such as a protein smoothie made with yoghurt or coconut milk with banana and some berries,” says Kutteri. This type of smaller meal will prevent stomach discomfort during exercise as well. “If you have less than an hour for your workout, choose foods that are simpler to digest such as a banana, apple or a protein bar. The closer you eat before your workout, your meal should be smaller and simpler. Read: Exercise in the morning or evening? Here’s when it is most healthy “Choose carbs that have a low glycaemic index (GI) which releases the sugar into the bloodstream slowly and consists of more essential nutrients like fibre and vitamins,” says Manoj Kutteri, wellness director and nutrition expert at Atmantan Wellness Centre. For cardio routines, you need a good carbohydrate intake with some protein to balance the calories and give you instant energy to power through the workout. For strength training, you need more protein which will be converted into amino acids to be used by the body to repair or build muscles. The type of fitness routine you are following will also determine the diet. “Have simple carbohydrates such as fruits (200gm) or dates (50gm) with some probiotics and 10 soaked and peeled almonds,” says Sisodia. You must keep a gap of at least 20 minutes to half-an-hour between the meal and the exercise session. If you are confused about what to eat before, during and after your workout, we offer you a nutritionist-recommended guide on how to plan it: You can have a healthy drink such as a protein smoothie made with yoghurt or coconut milk with banana and some berries as a pre-workout meal. It should be a balanced diet and will depend on your age and activity level,” says Usha Kiran Sisodia, Head dietician, Nanavati Super Speciality Hospital. “If you are working out, you need to follow a particular diet for optimum weight loss. Do you hit the gym regularly and follow a healthy diet? Yet your efforts may go to waste if you don’t eat the right things before and after the workout.
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