Health & Wellness

The importance of pre and post workout meal

A right meal before and after your workout is extremely essential to get the best results out of your workout.

We all know that a healthy body stimulates
a positive mind. And positivity resides in us only when we respect our bodies. We also know the importance of a proper workout regime as it has the power to change the way we look. Every morning we wake up staring at the newspapers which carries scintillating images of stars who never go out of shape. We envy them and curse ourselves for not being able to look 'like that'. One really needs discipline to incorporate a workout regime as a part of their daily lives.

But then again, just a good workout is not enough to increase your fitness levels. You also need to take the right amount nutrients before hitting the gym.  A small snack before 25-30 minutes of an exercise session will optimize the training session. The choice of food is very important here and should be relatively high in carbohydrate to maximize blood glucose availability. The food should be low in fat and fiber which will minimize the gastrointestinal distress. The food also should have a moderate amount of protein in it too,” says Deepak Singh, Senior Trainer at Gold’s Gym.

A post workout meal after any kind of exercise is extremely essential as it replenishes the muscles. The carbohydrates re-fill the body with used up energy.”The energy in our body is normally stored as glycogen in the muscle and liver. The protein helps to rebuild the muscles which fatigue during the workout session,” says Singh. Here are a few sample pre and post workout meal which will ensure that you intake the right amount of carbohydrates and protein to fuel your system. Any person suffering from diabetics or any other kind of ailment should consult a doctor before following the diet.

Pre Workout Meal: 150 to 250 Calories
1 banana with 1 cup milk Or 1 banana with 2 egg whites Or 1 banana with 10 or 15 gms of protein supplements.

Post Workout Meal:
400 to 500 Calories
One bowl of oatmeal with dry fruits with brown sugar and skimmed milk. One egg white and a glass of fruit juice Or Whole grain bagel with peanut butter and banana with a glass of lemon juice.

“To maintain a good metabolic rate an individual should have around 5 to 6 small meals every day. If you are aiming at weight loss or weight gain then you can either increase or decrease the intake of other meals during the day considering your daily caloric intake which varied from individual to individual,” says Singh.
He further adds, “One should at least consume 400 to 500 ml of water during a workout session of one hour to avoid dehydration.”

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