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Extra energy is required by the body while exercising. How much is extra? The answer depends on the type of activity, the intensity, time duration, and the frequency of the workout. The founder of the Diet Queen app says that most professional athletes train for at least 8 hours a day. In terms of energy expenditure, water and electrolyte loss and wear and tear, this is huge. Fuelling up the body by eating the right foods and fluids, in the right amounts, at the right times is important when exercising, even if it’s just for an hour.
You can make your own schedule when it comes to your workouts, but remember that better fuel, better performance, is what you want. It is recommended that best and adequate food and fluid be consumed before, during, and after exercise to help maintain bloodglucose concentration during exercise, improve recovery time, and maximize exercise performance.
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Before you begin exercising.
If you don’t fuel up before you exercise, you won’t have enough energy to work out. If you don’t eat right before your workout, there’s a high chance you’ll lose your muscle mass.
If you want to exercise in the following ways, fuel up two hours before you do.
- Drinking plenty of water.
- Eating healthy carbohydrates such as whole-grain cereals (wheat, rice, jowar, bajra), whole-wheat toast, low-fat or fat-free yoghurt, whole grain pasta or noodles, brown rice, fruits and vegetables. You can add low-fat or skim milk in any of these preparations.
- Do not have fatty and high protein meals, as these foods digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
- Always keep a banana for instant energy. Just before the activity, say 5-10 minutes before you exercise, eat the banana. Easily digestible carbohydrates give you instant energy and do not make you feel sluggish.
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During the mid-Exercise.
Explaining the reason for fueling up during the workout, Dr Kiran said, “Our muscle and liver glycogen reservoir is very low.” During actual training, you need to have instant energy. Huge fluid loss can cause dehydration.
Whether you are a professional athlete who trains for several hours or you have a low to moderate routine, keep your body hydrated with small, frequent sips of water. You don’t need to eat during a workout that is less than an hour. It is recommended to eat every half hour for high-intensity vigorous workouts. Carbohydrates such as raisins, bananas, or nutrition bars are the best options, according to Dr. Kiran.
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After exercising.
In order to increase strength and muscle mass after an exercise, you need to reload all the energy which is lost.
This is a solution.
- Stock up on fluids. Drink water, of course, but plain water mixed with natural juices like lemon or orange will also provide some carbohydrates. Even coconut water is a good option once in a while.
- While exercising, you use a lot of carbohydrates, the main fuel for your muscles. Within half an hour of your exercise, eat proper food with carbohydrates and proteins. Your muscles can store carbohydrates and protein as energy and help in recovery.
- Eat protein-rich foods like pulses, milk products, and dried fruits to help repair and grow your muscles.
- If you’re not overweight, you can have fats in moderation. Turn to healthy fats and eat along with carbs and protein.
Note that every person is different, and a lot depends on what kind of workout you’re doing. So, do what works best for you, and pay importance to what you eat, as it is as important as what you do during training!
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