It is essential to watch your diet before and after you have worked out, to ensure that you achieve what you desire. While a pre-workout diet is supposed to be easy on the stomach while giving you the required burst of energy, the role of your post-workout meal is to ensure that your body has all the supplies it needs in order to recover.
1. Eat Within 30 Minutes of Your Workout
Your workout depends on what you eat . After doing a strenuous workout, one should eat a ‘recovery’ meal as soon as possible. One should have a protein-rich meal within half an hour of their workout and should avoid carbs if one wants to tone up.
Our body uses up nutrients during workouts, so post-exercise meals are all about providing the body with what it has lost for repair and healing. In fact, it’s the recovery after exercise that really helps in terms of building strength, endurance and lean muscle tissues. Not recovering properly will make you weak when you go for your next workout, and also increase your injury risk.
2. How to Plan Your Diet
A lot of people think because they did an intense workout, they deserve a burger. During the workout the body mobilizes the fat and one is generally left hungry post exercising. Hence, we tend to have a lot of unhealthy food, which gets us back to square one. It is thus important to make sure you have the necessary intake of nutrients.
Your diet also depends on the time you are working out. For example, if you workout in the evening, you can avoid having carbs for dinner, but in the morning, one should eat carbs. However, it further depends upon the person’s weight and height and for how long they workout.” 3
3. Stay Hydrated
After gymming, we sweat and therefore lose electrolytes, which are minerals found in the blood that help in regulating the amount of water in our body. While a normal workout wouldn’t require electrolyte-replenishing but those who participate in longer and tough workouts generally need it. However, it is important to stay hydrated. Apart from having plain water, one can have coconut water which is a rich source of potassium that counteracts the effects of sodium. This helps in maintaining proper fluid balance in the body, and aids in avoiding cramps after an intense workout schedule.
4. Recovery Drink
Bored of the regular protein shake!!! You can also sip a delicious chocolate milkshake after working out, which will replenish your energy levels and the glycogen index. According to Cornell University researchers, chocolate milk, as long as it is low fat, is the ‘gold standard for a recovery beverage’. It was concluded in the research that chocolate milk was as effective as any other sports beverage.
5. No Desi Ghee – A Myth Debunked
Desi ghee helps in lubricating the muscle and boosts immunity. There is a certain fear in recent times about desi ghee being fattening. However, the truth is, desi ghee has a unique short chain fatty acid structure, which is lipolytic by nature and helps in breaking down fat. Unlike other oils, ghee is free of trans fats. You should have one spoon of ghee daily says experts. So, don’t think twice before having it in your next meal.
UTTAR PRADESH NEWS की अन्य न्यूज पढऩे के लिए Facebook और Twitter पर फॉलो करें
