When and what to eat before and after a workout session? | Health and Wellness News
When and what to eat before and after a workout session? | Health and Wellness News
Consuming the right nutrients before and after a workout is crucial for optimising your performance, enhancing recovery and achieving your fitness goals.
The choice of food becomes easier to make when you know what your body requires. Your lungs need to be activated with some warm-up exercises and what you eat should raise your energy levels to burn fat before your workout or exercise session and help in muscle recovery and reap the benefits of fat burn after it.
Pre-Workout Snacks: Fresh seasonal fruits provide instant energy. A banana, orange or an apple can do the trick. Soaked nuts like almonds, walnuts and sesame as well as pumpkin, sunflower and chia seeds help in sustaining energy. Simply having a couple of dates can be a quick energy-booster. Another option is consuming a small amount of A2 or organic cow ghee.
Avoid: A high-fat, high-fibre diet and large meals too close to the workout may cause discomfort.
Pre-workout meal for those working out later in the day: Make sure that there is a four-hour gap between this meal and your workout to factor in proper digestion. Include proteins like lentils, legumes, peas, beans and Greek yogurt. Go for whole grains, like brown rice, quinoa, or whole-grain bread. Include cruciferous vegetables like broccoli, cauliflower, green leafy vegetables like spinach, kale, methi, root vegetables like sweet potato, arbi and yam, pumpkin, seasonal and regional vegetables. Get your healthy fats from avocado, nuts, seeds and cold-pressed oils.
Post-workout, within 30 minutes: One can consume a plant-based protein smoothie using nut butters or sattu powder which can help with post-workout repair and recovery of muscles and joints. Add a tablespoon of flaxseeds and/or a fruit to make a quick post-workout snack. A serving of yoghurt with organic honey, nuts and seeds, is a quick option.
Post-workout meal, one to two hours later: You can have a complete meal, which is a combination of protein, whole grains and vegetables.
Whole grains help restore glycogen stores for energy. Good fats speed up nutrient absorption and provide sustained energy. Therefore, add avocado, nuts, seeds and cold-pressed oils.
Include warming spices and herbs like turmeric, ginger, cumin, pepper, cloves, cinnamon, coriander, mint, curry leaves as they help in digestion.
Pre and post-workout hydration: Keep yourself hydrated before, during and after workouts. Herbal teas using star anise, ginger, tulsi, mint and honey before a workout keeps you hydrated. Stay away from ready-to-drink electrolytes. You can always add organic jaggery, honey and rock salt to meet your electrolyte requirements. Coconut water has natural electrolytes which can replenish minerals lost during exercise.
Avoid: Please avoid tea and coffee before a workout as they can be dehydrating. Stay away from all types of packaged, processed, coloured, ready-to-eat, sugary and fast foods.
Tailoring your pre- and post-workout nutrition to your individual needs and fitness goals is essential to know the nutrient ratio requirements based on whether the focus is on weight loss, muscle gain or endurance. But these broad pointers should help.
