How important is exercise?
Exercise is very important in our daily routine. It is essential to understand what works for your body and also find the right diet to maintain before and after workout sessions so that you keep fit with a healthy body.
Benefits of diet before exercise
- Exercise and diet go hand in hand. What you eat before and after exercise matters to get the desired results out of exercise as well as to keep up with the stamina that is necessary to work out.
- What food you intake before exercise is like the fuel you consume to have a good workout experience.
- When you exercise with an empty stomach, the body goes into survival mode and draws protein from the muscle which will result in muscle loss.
- Eating right before exercise can keep you energized throughout your workout. It is like filling up your glycogen stores which are your body’s energy tank.
- Consume food around two hours before exercise so that you do not feel heavy during a workout session.
- To get maximized results, include foods that are rich in proteins, carbs, fluids and heart – healthy fat.
- Low carb diet will make it very difficult to handle after an intense workout as your glycogen levels will go low.
Carbs will give you the required release of energy during workout and fruits will add an extra kick of energy. Carbohydrates like bread, pasta, rice and vegetables give quick energy which the muscles need. The proteins you intake will keep blood cells pumping in which brings nutrients and oxygen to your muscles. Fluids like water and fresh juice are required to hydrate your body that aids in giving a good performance.
Never skip your pre-workout meals as skipping them will make your blood sugar levels low and will keep you fatigued during and after your exercise routine. One should carefully choose a meal plan for your diet before exercises. Moreover, for those planning to build muscles through workouts, especially those working with weights, the body is in a catabolic environment which can break down the muscle tissue to utilize it as energy.
Other Dos and Don’ts
This breakdown should be avoided if you plan to build muscle. To facilitate this, a solid pre-workout meal is essential. On the other hand, if you are planning to lose weight, then you should budget your calorie intake in the pre-workout meal. This can be effectively done by understanding the rate of digestion of different foods so that you plan meal timings accordingly.
Dietary fat takes the longest to digest, hence avoid fatty meats and oils for a pre-workout meal. Oatmeal, whole eggs, pre-workout snack like fruit with yogurt can be a good option. You can also have a protein shake or fruit smoothie to keep you energized during the workout session. Chickpeas and dry fruits are a good source of nutrients that will keep you pepped up for the exercise session. In general, a meal around 600 calories should suffice for you to gear up to have a good and satisfying workout.