Workout and diet are two sides of the same coin. To achieve the desired results from your intense session, the diet you follow has to be in line with the intensity of the workout you do or the calories you burn. This post is aimed at assisting you in the same direction.
Q: How much and what should I eat before the gym?
Answer: The aim of this meal is to provide the right amount and the correct type of fuel to your body for the workout session and the answer to this question completely depends on the time of the day you perform your workout. Your main food for the intense session comes from the stored carbohydrates called glycogen. Thus, having a carbohydrate-rich meal 2-3 hours before the session is suggested.
The preferred options range from whole grain pasta, rice, oats to brown bread. Moreover, adding protein to it will also protect your muscle from damage.
Note: Don’t gulp down something just before or after your workout and allow the meal to digest. Otherwise, it won’t be of any use and will make you feel bloated or restless during the session.
If you exercise after work, consider splitting your lunch into two: have one-half about midday and the second portion later on before you train. If you workout in the evening, try having an early protein and a carb-rich dinner.
If a workout is the first thing you do in the morning, then consuming a carb-rich meal the night before will be a good option. The pre-workout nutrition gives you more energy, makes you feel less tired and as a result, helps you get far more from your workout.
Q: What should I eat during the workout?
Answer: This is useful for people whose workout sessions exceed the limit of 60 minutes.The longer the session, the more food your body needs. According to sports nutrition literature, one needs to consume around 30-60g of carbohydrate per hour for exercise that lasts longer than 60 minutes. Suggested options are different gels, dried fruits, and sports drinks. Don’t forget to sip water as and when the body demands.
Q: What should I eat after the workout?
Answer: Building your muscle tissue after the workout session is a must and the suggested component for this is Protein. Protein helps rebuild muscle tissue, consumption of around 20-40 g within 3-hour of workout is suggested.
If your ‘post-workout meal’ is going to be your dinner, then including a reasonable portion of protein like fillet of fish, chicken breast, mince and turkey steak, is suggested.