As leading a healthy lifestyle has become the need of the hour, many of us are now hitting the gym frequently to stay fit. However, many regulars at the gym are often confused about how to get maximum results from their workout. If you too have been going to the gym but aren’t sure if you are gaining its benefits, the secret may be hidden in your diet. There are some simple and easy to source foods that you can eat before and after your workout to make it more rewarding.
Before Your Workout
Your pre-workout foods should be rich in carbs, healthy fats, lean protein and fibres so that your body is ready for high-intensity exercises. The carb and protein ratio must be 4:1 before your workout. Add these to your meals for a beneficial round at the gym:
Oatmeal – If you don’t have time to make breakfast in the morning before hitting the gym, oatmeal is a great option as it is rich in proteins, minerals, carbs and dietary fibres. Add berries or fruits to stay hydrated throughout the workout.
Fruit Smoothies – Another quick and easy to prepare pre-workout snack, the carbohydrates in the fruits will provide energy for the workout while the protein will prevent muscle damage.
Sprouts & Legumes – A highly nutritious option, these should be consumed 1-2 hours before the workout. They contain proteins, minerals, Vitamin K and C and fibres, making it an ideal pre-workout snack.
After Your Workout
Your body will use up a lot of energy during a workout and you need to replenish it for the muscles to recover. Fluids and carbohydrates must be taken within half an hour of exercise to ensure the nutrients are used effectively.
Kiwi – A powerhouse of nutrients, it has more vitamins and minerals than probably any other fruit. It helps relieve muscle soreness post workout.
Dry fruits and Nuts – Carry a bag of these in your gym bag so that you can munch on them during your way back. Nuts have simple carbohydrates that are digested easily and offer better muscle glycogen.
Cereal & Milk – A classic breakfast option, cereals are great post exercise. The carbs, protein and calcium in cereals help in muscle recovery and boost energy. It also helps in replenishing post-workout fluid requirements.
Being diligent about what you eat before and after your workouts can drastically impact the effect of your gym time. Happy healthy eating!