During any form of physical training, diet plays an equally important role alongside exercise. Together these two things work hand in hand to attain the desired physical shape of the body. Listen, folks! There is absolutely no reason to starve yourself in order to lose weight. The key has always been proper nutrition. Once you’ve mastered the art of diet and exercise coexisting you can accomplish any fitness goal you have. It is important to understand that there is no way possible you can outwork a bad diet. You can work out seven days a week, but if your nutrition isn’t up to par, it’ll all be in vain.
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Intense workouts damage tissues that need to be repaired with time to rebuild. The nutrition we acquire in the form of food during or post-exercise sessions plays a crucial role in setting the desired metabolism rate of the body that further contributes to not only achieving the desired shape of the body but rebuilding and repairing muscles.
The nutrient value that the body requires during this time is provided by diets that are rich in protein and carbohydrate. Consumption of protein in adequate amounts can help the body to acquire amino acids that further help to repair the damaged tissues. Carbohydrates, on the other hand, will help to replenish glycogen stores that are exhausted as fuel during exercise.
THE DO’S AND DON’TS OF NUTRITION FOR WORKOUT:
•Don’t work out on an empty stomach.
•Don’t drink a sports drink during working out.
•Do eat a balanced meal after working out.
•Do increase water intake before and after a workout.
PRE – WORKOUT NUTRITION:
•The meal before your workout should be light and easy to digest (a shake wouldn’t be a bad idea).
•It should be consumed 30 – 90 minutes before the exercise to avoid bloating.
•The pre-workout meal should be high in protein and carbohydrates.
•This meal should be rich enough to ward off hunger and stabilize blood sugar during the workout.
•It should also include dairy foods (milk, almond milk, yogurt, etc.), fruits (fresh or dried), and whole grains (oats, corn, wheat, brown rice, etc.).
POST – WORKOUT NUTRITION:
•The post-workout meal should always be consumed within 30 – 60 minutes of the exercise/workout being completed.
•This meal should include meals that are rich in healthy fats, protein and carbohydrate nutrients.
• It should also be a combination of protein (beans, eggs, fish, tofu, etc.), whole grains and vegetables (brown rice, sweet potatoes, spinach, etc.), healthy fats (almond butter, olive oil, coconut oil, avocado, etc.)
•Water intake is also essential to keep the body hydrated after an intense workout.
SIGNS OF GOOD POST WORKOUT NUTRITION:
•Good post workout nutrition accelerates improved muscle strength.
•It helps in quick recovery from damage.
•Post workout nutrition limits the chances of soreness.
•It assures improved immune function.
•Good post workout nutrition makes the optimum use of body fat.
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Whether you’re looking to lose weight, tone the body or merely bulk up, it is equally important in all circumstances to replenish the store of energy in the body. So next time you workout, make sure to fuel your body with a meal that encompasses all the qualities of proper nutrition.
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