diet plan

Are you following the right diet plan? Eat right before and after exercises


diet planTrying to lose weight? Don’t ignore the importance of a proper, healthy diet plan that complements your exercises. (Getty Images)
Whether you’re into Pilates, yoga, running or love doing some good old cardio in the gym, one thing is for certain – what you eat before and after will determine how effective your preferred form of workout was.

are put to vigorous work when you exercise. For your pre-workout nutrition, focus on foods that are high in carbs, moderate in protein, and low in fat. Dr Varsha Gorey, Apollo Hospitals, Mumbai, says, “The pre-workout meal must consist of foods that will continuously energise the body in short dozes throughout the workout.

Complex carbohydrates are an ideal choice as they are released slowly into the system. They will provide the necessary energy required to push through the workout.” Half an hour before a workout session, consume light meals and foods which contain carbohydrates and some protein. Whole fruits, energy bars, muesli and cornflakes are all complex carbs.

Here are some more options:

* Bananas are a great source of natural sugars, carbohydrates, and potassium. Alka Lohia, nutritionist and dietician, 6 meal, says, “Having one before you start exercises will boost your glycogen stores and increase blood sugar levels. Couple it with a serving of peanut butter, almond butter or any other nut butter that you like. Do not overdo the portion of butter though. It should not be more than 1tbsp.”

* Home-made granola bars with oats, quinoa, rice or nuts. They should also contain natural sugars like honey, raisins or dates. Lohia says, “This will give you sustained energy throughout your workout. You need protein because you’re going to break down muscle and you want that protein to replenish and repair your muscles.

You need a good source of carbohydrates to keep your glycogen levels optimum so that you can go through an entire qualitative work out.” They are also perfect as a quick on the go pre-workout food.

* Greek yogurt, berries or any diced fruit and a few tablespoon of granola are a good pre-workout snack before sessions. Lohia says, “They are a good source of lean protein and carbohydrates. This meal can provide amino acids to promote muscle growth and a slow-releasing source of energy.”

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