Proper nutrition before exercise provides your body with the energy it needs to maximize performance, reduces muscle damage and speeds recovery.
Fitness enthusiasts swear by a dedicated training regime to stay fit and healthy. Recognizing the importance of training, and exercising with a set of dedication. Thus sharing the importance of postworkoutnacks, nutritionist Robneet Batra wrote on Instagram: As part of that effort, you’re likely putting a lot of thought into your post-workout meal. Your body’s post-workout nutritional requirements vary and must be addressed with a diet that helps your body recover, repair, and recover. build muscle”.
you ran out
Monthly limit for free stories.
To read more,
Just register or sign in
Read on for Indian Express Premium Memberships starting at Rs 133 per month.
This premium article is free for now.
Subscribe to continue reading this story.
This content is for subscribers only.
Subscribe for unlimited access to exclusive and premium articles from The Indian Express.
This content is for subscribers only.
Subscribe now for unlimited access to exclusive and premium stories from The Indian Express.
3 best post-workout snacks
According to Batra, these are the three best post-workout snacks.
*1 bowl of chawanmushi+ buttermilk
*100g scrambled tofu + 1 teaspoon roasted sesame and flaxseed
*100 grams of paneer
Get all three macronutrients in your post-workout meal
Batra explained each macronutrient: proteincarbohydrates, and fat – are involved in our body’s post-workout recovery process. We recommend consuming 10-20 grams of protein post-workout, depending on your diet, but healthy fats aid muscle repair, recovery, and growth.
Eat a pre-workout meal 2 hours before your workout
Dr G Sushma, Clinical Dietitian, Consultant at CARE Hospital, Banjara Hills, Hyderabad, said in an interview with indianexpress.com: Recovery by reducing muscle damage. Proper nutrition should include the right amount of fat, carbohydrates to fuel the body and provide strength, and protein to increase muscle protein synthesis and help optimize performance. .
Dr. Sushma added that along with proper nutrition, the timing of your pre-workout intake is also essential. some of the good meals before eggwith protein-rich, carbohydrate-rich foods such as grilled chicken, paneer, tofu, and boiled chana bananaoatmeal, dried fruits, roasted seeds.
Eat your post-workout meal within 45 minutes of your exercise session
Noting the importance of adding complex carbohydrates to your post-workout meal, Batra shared that they help your muscles replenish glycogen that was just lost during training. Post-workout meals should be eaten within 45 minutes, and delaying carbohydrate consumption for just two hours after a workout “can reduce glycogen synthesis rates by as much as 50%.”
don’t forget the electrolytes
Hydration is equally important. “Finally, replenishing lost fluids and electrolytes completes the picture, helping you get the most out of your training.”
📣 Follow us for lifestyle news Instagram | | twitter | | Facebook Don’t miss the latest updates!
© IE Online Media Service Pvt Ltd
First published date: October 4, 2023 09:10 IST
