"MedicalWebPage"
Banner Image

Register to Avail the Offer

Send OTP

By continuing, you agree with our Privacy Policy and Terms and Conditions

Success Banner Image
Advertisement
Advertisement

How To Eat Healthy For A More Powerful Workout?

By Shantanu Sodhi +2 more

According to a 2019 survey conducted by Mintel, 64% of Indians lead a sedentary lifestyle and do not engage in any form of exercise and physical activity. However, people are becoming aware of the need to exercise regularly because working out reduces your risk of falling ill and keeps comorbidities of COVID-19 such as diabetes, hypertension and asthma in check. Despite this growing awareness of fitness and nutrition, most people do not reap all the benefits that exercise has to offer because they are not complementing their exercise regime with the proper diet. It is no secret that the effects of exercise can be amplified with the correct foods. Exercise and nutrition go hand in hand.


Here are some pointers to consider when charting your workout diet plan in order to make the most out of your daily exercise routine.

1. The Importance of a Healthy Breakfast

Eating a healthy breakfast that consists of whole-grain cereals, bread, bananas, yoghurt etc., can provide you with the energy needed for a satisfying and rejuvenating morning workout. Breakfast should ideally be the biggest meal of the day in order to maintain a healthy balance between exercise and diet. Therefore, you need to be mindful of the fact that skipping breakfast may cause loss of energy and even dizziness and lightheadedness during workouts.

2. Control Portion Sizes

If you consider making breakfast a relatively large meal, then it is best to tailor your workout diet plan in such a way that you exercise not before three to four hours after breakfast. However, if your routine places workout in the evening hours, then you can eat a moderate-sized meal (like lunch) about at least two to three hours before a workout. More importantly, it is much more effective to eat smaller meals more frequently throughout the day instead of the standard 3 large meals when aiming for weight loss.  

Eat 20 grams of whey protein and 20-30 grams of slow-digesting carbs within a half-hour of training. Aim to get 20%-30% of your daily calories from healthy fat sources such as salmon, nuts (particularly walnuts), seeds and avocados. Keep saturated fat (found in dairy and meat products) to 10% or less of your daily calorie intake.

Dr. M.G. Kartheeka, MBBS, MD

3. Pre-exercise Snacks

Although consuming small energy-boosting snacks before a workout may not always provide a massive increase in energy levels, it does help to maintain blood sugar levels as well as reduce unwanted hunger pangs during a workout. These snacks can include granola bars, peanut butter sandwiches, fruits and other protein or energy bars. One of the most important nutrition tips when considering pre-workout meals or snacks is that you should never consume them less than an hour before working out.

4. Post-workout Meals

After a successful workout, it is important to replenish your body with carbohydrates and proteins for muscle recovery. A good fitness and nutrition plan includes a healthy balance of protein sources like lean meats, lentils, fats. For example, yoghurt and fruit, peanut butter sandwiches, pasta with meatballs and chicken with brown rice make for healthy post-workout meal options.

Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating

5. Don’t Completely Cut out Fats & Carbohydrates

It is a common misconception that fats are bad for a healthy workout diet plan. The fats contained in foods like olive oil, coconut oil, avocados, nuts and egg yolks are in fact good for your body. These fats can help improve digestion, nutrient absorption and can even boost testosterone levels in men. Moreover, the complete exclusion of carbohydrates from your diet can be counterproductive as well. Just as proteins like chicken breast, lean-cut beef and all kinds of fish help to build muscle, good carbohydrates and fibres found in brown rice and whole-wheat bread, cereals and fresh fruits can aid the metabolism of your body and provide energy.

6. Other Factors to Consider

Apart from food, water also plays an important role when it comes to exercise and nutrition. According to the recommendations of the American College of Sports Medicine, drinking two to three cups of water before working out, half to one cup of water every 20 minutes during a workout and two to three cups of water for every pound of weight lost after working out is a healthy practice. Limit alcohol intake and quit smoking if you want to see added health benefits.

Conclusion

With the help of these nutrition tips, you can develop a healthy workout diet plan at home and achieve the required results of either building muscle or weight loss or both. However, it is recommended that you consult a professional like a dietician and/or nutritionist in order to get expert advice on exercise and diet that is best suited for you depending on your individual needs. The amalgamation of the right nutrition and optimum exercise can yield fruitful results for a healthy body, 

Also Read: Soft Foods to Eat: A Comprehensive Health and Recovery Guide

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Advertisement

You may also like

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments