Are you working out? If you are, have you included pre-workout nutrition in your diet? There are many who feel that only exercising is enough to achieve weight loss goals or health goals. But this is not true. When a person exercises, his body requirements also change according to the nature of work out.
If diet is overlooked, either you will face difficulties in achieving your goals or you will feel weak during your workouts and lose your stamina easily. Pre-workout and post-work out nutrition will ensure better health. Nutritional requirements will differ according to the age, BMR, BMI, fat percentage of the person. It also depends on the nature and intensity and duration of workout. Here are some diet tips for gymming and workout to help you.
Pre workout nutrition
You must have heard that one must exercise on an empty stomach. Exercising after the meal is not advisable. Although this is true, pre-workout nutrition is equally important. The meal should provide you with enough energy to sustain the heavy requirements while you work out. If the energy provided by the meal is insufficient, you will lack stamina and feel weak during your workout. This fuel will also help in wear and tear of muscles that take place during and after exercise
We are often tempted to cut down on calories and eat less to be able to lose weight and fat. But refueling yourself before workout will help you in working out harder and thus attaining better results. It will help in preventing low blood sugars during workout which might lead to early fatigue and light headedness. Here are some tips on pre-workout nutrition.
1. Timing of pre-workout nutrition – Timing your pre-workout nutrition is very important. If your time for exercises happens to be 2-3 hours after your major meal than you need to turn your meal into pre-workout nutrition. Or you can have a snack based pre-workout nutrition 1-2 hours prior to your workout.
2. Include liquids – Dehydration is another factor which will keep you away from the results you deserve. Dehydration during exercises leads to fatigue, cramps and headaches. Have around 500 – 600 ml of liquid an hour before your workout.
3. Include carbohydrates – Carbs after digestion turn into simple glucose, which acts as a primary fuel during your workouts. Make sure you avoid simple carbs like sugar, aerated drinks, too much sugar in tea/ coffee / milkshakes should be avoided. Choose complex carbs over simple ones. These foods will help in building up the energy reservoirs.
4. Include proteins – Good quality protein like milk, egg whites and lean meats can be included as a part of pre workout nutrition.
5. Avoid fats – High fat foods should be avoided, they would make you feel sluggish and you will tend to under perform during your exercise session.
# Food choices for Pre workout Nutrition –
Here are some food combinations you can include in your pre workout nutrition meal
1] Vegetable stuffed sandwich with whole grain bread (2 slices, regular) + 1 banana + 1 glass milk
2] Egg white sandwich with multigrain bread + fruit smoothies
3] Oats porridge in milk with berries / banana / other fruits.
4] Egg white omelette with toasted brown bread + fruit juice
5] Oats upma / Multi grain bread upma / pohe + smoothies or chaas.
6] 1 plate mix fruit chaat with lemonade
7] Egg nog with a fruit / handful of nuts and seeds
7] Baked fish with a fruit juice
8] Chicken sandwich with multigrain bread + smoothies
9] Handful of nuts and seeds with a smoothies
10 ] Roasted channa / roasted soyabean with buttermilk / fruit juice
11] Energy bars
Correct pre-workout and post workout nutrition is the key to better health. And good pre-workout nutrition is the best way to ensure better stamina during workouts and thus better results.