The only way to stay fit and avoid falling prey to a disease is to exercise regularly. The food which we consume along with regular exercise could make a difference. Proper diet with exercise could enhance the benefits and improper intake ruins the benefits. So, it is important to understand which diet would better suit a gym goer.
Diet usually is not consuming a lot of food to compensate the energy spent in the gym. It is compensating the nutrition loss with respect to the type of exercise you do in the gym.
Pre- workout and post- workout nutrition supplement the energy lost during the workout. During workout, body undergoes a lot of pressure and it uses the nutrients to convert them to energy. There are higher chances of fainting if the nutrition loss is high and here pre- workout nutrition comes into picture. After workout body gets tired and desperately needs nutrients and this is the point, post- workout nutrition helps the body.
Every ‘body’ is different and the amount of nutrition needed is also different. Age, sex and BMR (basal metabolic rate) are also different and these play an important role while determining the workout nutrition. Everyone needs a different nutrition plan that suits them but to some extent we can have a basic plan that is common to all of us. Here we divide the nutrition plan into four parts namely: pre- workout, post – workout, during workout and cardio workout nutrition. Let’s see each of them in detail:
Pre- workout nutrition: A vigorous workout causes the energy resources to deplete and causes wear and tear of the muscles. Hence it is always a good practice to have adequate energy resources before workout. Here are some tips of pre- workout nutrition.
1. Take care of the meal timings. Large meals need at least 3-4 hour gap before workout and lighter meals need 1-2 hour gap.
2. The best energy fuels are the carbohydrates. Consume high and complex carbs prior workout which will breakdown directly into energy and help us during workout. Fats on the other side are slow digesting foods and there is no gain with these fats other than fat deposits which we do not want. Vegetables, fruits like banana, oranges, and apples could be consumed as a part of pre- workout nutrition.
3. Your diet should contain slow digesting proteins like eggs that will help during workout.
4. Keep yourselves hydrated. Drink adequate amount (400- 600ml) of fluids before workout and also carry a water bottle during workout.
5. Make sure you are not too full or too hungry.
Nutrition during workout: Hydration is the important concept during workout. Drinking fluids saves you from dehydration and sometimes there may be a need of carb and electrolyte (potassium and sodium) replacements. Consuming sports drinks could be beneficial and these drinks are broadly classified into three types:
1. Isotonic: These drinks supplement the electrolyte and carbohydrate loss through sweating during longer sessions of workouts. Examples of these include gatorade, powerade etc.
2. Hypotonic: These fluids just replace the fluid and electrolyte loss but has no carbohydrates and best suit for rapid hydration. Example for this kind is lucozade sport.
3. Hypertonic: these have high carbohydrate level and pump up high dose of energy when consumed. These are often post workout drinks but if need to consume during workout; they have to be consumed along with isotonic drinks.
Post- workout nutrition: tear out in muscles occur after workout. Post workout nutrition helps the muscles to build the tears back, be strong and prepared for the next trauma (this process is called adaptation). The main aim of post workout nutrition is to refill the muscle and liver glycogen, fluid and electrolyte loss through sweat and damage caused by exercise. The tips for post- workout nutrition are:
1. compensate the energy loss quickly by fluids like water, coconut water etc.
2. Supply electrolytes, glycogens and carbohydrates to your body immediately after workout.
3. Post- workout nutrition will have its effect only if consumed within few hours after exercise.
4. Fast digesting proteins like milkshakes should be consumed immediately and proper food should be consumed within thirty minutes of workout.
Cardio Nutrition: As all other workouts, even cardio exercises need pre and post workout nutrition
1. Never workout with an empty stomach.
2. Keep your body hydrated and supply enough glycogens and carbohydrates.
3. Manipulate your diet according to the intensity of the cardio exercise.
Exercise and diet are both important to anyone whose goal is to stay fit. Neglecting either of these could have a bad impact on health. So with these tips one can effectively plan the workout and diet to stay fit.