Dietary tips for Pre and Post workout

Dietary tips for Pre and Post workout

By Priyanka Bhawalkar  on: 14 January 2015
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What and when to eat... is the question!

Are you the types who rushes home from a long day at work, changes hurriedly, dashes to your workout… and crashes!! Know why?? ‘Cos your body is running on empty!!

Eating a healthy snack before exercise plays a very important role as it serves as fuel for the body and also helps in increasing your efforts and results. Doing any workout on an empty stomach results in low blood sugar that causes fatigue and headaches – that’s why the sudden dizzy spells.

Make sure you eat something 45 minutes to an hour before workout. The 63-million dollar question is, what should you eat? Not that piece of pastry or the leftover pav bhaji. 

What then? Here are some healthy options:

yesBanana (all-time favourite), oats and milk, muesli, whole-grain bread, roti, brown rice, yoghurt, etc. Remember to keep sipping water during your workout as it helps to keep you hydrated.

noYou should avoid fatty foods like cheese and butter as these fats digest very slowly that make you feel very full during workout and makes you feel sluggish . It can also cause indigestion, nausea and vomiting during workout.


Post Workout

Okay, so you have Zumba-ed (or brisk walked, or pumped iron, or swam) for a good, solid hour – you have perspired and burned a ton of calories. Good for you!! So when you get back home, do not reach for that leftover cake or pav bhaji! NOT good for you.

Eating something after your workout is just as important as before it.  A good post-workout meal helps prevent muscle breakdown, replenishes your stores of glycogen and helps you recover faster - in short, it improves your ability to workout consistently. You should eat something within an hour of workout.

Have a proper combination of complex carbohydrates and proteins:

yesYou can have milk with some cereal, cottage cheese sandwich, fruits with yoghurt, dry fruits and nuts, protein shake, eggs in any form,  sprouts etc.  

noAvoid fatty and junk foods, salty snacks and a BIG no to any aerated drinks, sodas and fruit drinks – they are loaded with sugar and empty calories.



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Priyanka Bhawalkar is one of the best dietitians for weight-loss and weight-gain in Pune, Maharashtra, India. She is also a Licensed Zumba Fitness Instructor. Online diet consultation is provided for services like Weight loss, Weight gain, Cholesterol management, Diabetes management (Diabetic diet), Therapeutic diet, PCOD Diet, PCOS Diet and other disease management. Register Now and start your Health & Weight Loss journey with Famous / leading dietitians / nutritionists in Pune , Maharashtra. 
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