Foods While Workout

Your car is your body, so the engine must be running during training. This means you replenish your body's energy by eating the right food and drinking the right fluid at the right time. According to the American College of Sports Medicine, "Eating the right foods and fluids before, during, and after exercise can help maintain blood sugar levels while you workout, maximize exercise effectiveness, and reduce recovery time." Athletes should drink plenty of water before a workout and drink plenty of fluids during and after exercise to compensate for fluid loss. "You don't have a strict schedule and no hard and fast rules," says Riska Platt, MD, a nutritionist at the Cardiac Rehabilitation Center at Mount Sinai Medical Center in New York City.

"But there are a few things you should do before, during and after a workout."

Pre-workout food:

After all, exercise is like "riding a flat car," says Platt, an American Heart Association volunteer. In addition, you do not have enough power to increase the effectiveness of your workouts and your ability to burn calories.

It is best to charge the batteries two hours before training in these ways:

• Hydrated with water
• Eat healthy carbohydrates such as whole grains (low-fat or fat-free milk), whole-grain toast, low-fat or low-fat yoghurt, whole-grain pasta, brown rice, fruits and vegetables.
• Avoid saturated fats and even healthier proteins as these fuels are digested more slowly in the stomach and deprive the muscles of energy to produce oxygen and blood.
• If you only have 5-10 minutes to train, consume some fruit, such as an apple or a banana.

"The most important thing is to ingest easily digestible carbohydrates so you don't feel sluggish," says Platt.

During Workout:

Whether you're a professional athlete practising for hours or doing light to moderate exercise, keep yourself hydrated by drinking regular sips of water. Platt warns that you shouldn't consume anything an hour or less before your workout. But for longer, more intense workouts, he recommends consuming 50 to 100 calories of carbohydrates every half hour, such as yoghurt, raisins or bananas.

Post Workout Food:

After training, Platt recommends refuelling;

Drinking water:

Mix water with 100% pure juice, such as Orange juice, which contains moisture and carbohydrates.

Carbohydrates:

While training, you burn a lot of carbs the main fuel for your muscles. During 20-60 minutes of exercise, muscles store carbs and proteins for power and help with recovery.

Egg Protein:

Eat protein for recovery and muscle building. It is important to understand that these are general guidelines. We all have different types of digestion and "it all depends on the type of exercise you do," said Platt. So do what's best for you. Know that what you put into your body is just as important as what it does (workout). Both are essential to get the most out of your engine.

Some Important Rules:

Pay Attention:

You'd be surprised how many active adults forget the importance of basic nutrition and then skimp on essential nutrients. Insufficient intake of vitamins, minerals and other nutrients can adversely affect health and performance. However, eating is as easy as following a healthy diet: consume plenty of fruits and vegetables, macro proteins, and healthy fats, eat whole carbs, and drink plenty of fluids, especially water. 

Fuel Up:

Give your body the energy it needs to work, even when you're trying to lose weight. Eating less food can reduce muscle mass, decrease bone density and cause fatigue. This increases the risk of injury and disease, extends recovery time, and causes hormonal problems and, in women, menstrual problems. Make sure you get enough calories in your diet to keep you moving, fit, and healthy.

 Carb Love:

Carbohydrates are bad for some people. Research conducted over the last 50 years has shown that carbs help the body during long, hard workouts. The more active you are, the more carbs you need. But what is the tendency of athletes to follow high-fat, low-carbohydrate diets? These diets have been shown not to improve athletic performance and make it harder to achieve greater intensity.

Carbohydrates Fuel the Muscle and Brain:

Eat carbs for moderate training. If you are in good shape and want to increase your daily intake of light meals, you should consume 3 to 5 grams of carbs per weight. For a person weighing 150 kg, this is from 200 to 340 kg per day. Carbs for long workouts: If you train for more than an hour a day, you may need 6 to 10 grams of carbohydrates per body weight. For a person weighing 150 kg, this is from 408 to 680 kg per day. Choose healthy carbs like brown rice, quinoa, wholegrain bread and pasta, sweet potatoes, fruits and vegetables.

 Build with Protein:

Protein is important because it provides the body with the amino acids it needs to build and repair muscles. Most studies recommend that the most active people consume 1.2 to 2 grams of protein per kilogram of weight. This means that a person weighing 100 kilograms would need to eat between 82 and 136 kilograms a day. Protein production is lower. Try to gain 0.8 kg of weight per day. Good sources of protein include chicken (25g for 3oz) and fish (20g for 3oz). Non-meat eaters can try soybeans (20 grams per cup) and vegetables such as beans, peanuts and chickpeas (15 grams per cup). Eggs, Greek yoghurt, cheese and tofu are also good sources.

Ignore the Fat:

Fat is a problem for many people. But it's important to have a healthy diet. Fats provide energy and vitamins that your system absorbs. Some vitamins (e.g. A, D, E, K) also require fat to provide the body with the necessary benefits. Make sure you choose unsaturated fats. Good sources include avocado, olive and canola oils, flaxseed and walnuts.

Requirements:

If you exercise for less than an hour, eat throughout the day to conserve energy. But to avoid digestive problems, eat before training. In general, you should eat three hours before your workout, even if it's a long and gruelling activity like a half marathon.

Remember 15 after Training:

Your body uses stored energy sources during exercise. After practice, you should replenish these nutrients as soon as possible. Studies have shown that eating protein-rich foods post-workout (within 15 minutes) provides the essential amino acids needed to build and repair muscles. You can also increase the amount of energy your body stores for future use. You also want to replenish carbs and fluids after your workout. One suggestion is that it should be a post-workout snack.