Yoga Power: What to eat before, during and after workout?

Healthy body demands proper workout with planned diet. Sometimes we forget the importance of eating habit, but the fact is that, your diet should support your motive for workout. Here is a quick guide for what to eat for fitness:

Plan your Diet:

It is a common misconception that if you aims at losing weight then you should cut out your meal too. But the thing is, rather than cutting meals one should focus on type of food to be taken. Never neglect the needs of stomach and eat healthy food, rich in protein and vitamins. Let’s take a look for food to eat for healthy body during workout period:

Revive your meals:

1. Drink lots of water:

During workout we lose water through perspiration and sweating which needs to be refilled. Make it a rule to drink at least 2 glass of water one hour before and one hour after workout. Don’t take more than 2-3 sips of water during workout.

2. Never cut protein supplement:

Protein is an essential nutrient which is building block of body tissues and is used during various biological processes. Muscles are storage form of protein and account nearly 45% of total body pool. So in case you are going for vigorous workout, be ready to add extra supplement of protein to your body.

Egg, fish, green leafy veggies and dairy products are the rich sources that can provide you ample amount of protein.

3. Include fibre:

Fibres are very important as they improve digestive system and helps body to absorb nutrients efficiently. They will help you feel fuller for longer and hence reduce our craving for eating. Oat/barley, fruits like apple and banana (you can avoid banana for weight reduction), root veggies like carrot & bran are easily available sources of fibre. But, be sure to increase fibre intake gradually. Also drink plenty of fluid to prevent bloating/cramps.

So make it a rule to take fibre rich fruits one hour after workout.

4. Big no to junk food:

Junk foods are high in calorie count and merely contain any nutritional value. Junk food has effectively contributed to the obesity epidemic. Replace these types of food with fruits and vegetables.

Post workout eating:

Many people feel very hungry after workout but don’t think that you can eat anything because you are losing extra calories at gym. Prefer smoothies and fruits in place of any kind of heavy stuff. Some of the quick and healthy post workout supplements are:

1. Almond smoothie: Soak some almonds in water for 3 to 4 hours then peel off its outer skin and blend it with cold water. Now mix a little amount of sugar. Water will re hydrate your body and almonds are packed with vitamins and magnesium that balances electrolyte system of body.

2. Banana shake: The banana offers 9 grams of fiber and 1 gram of protein, while the milk contains no fiber and 8 grams of protein. In all a good supplement.

Banana shake (photo credit HandmadePictures/iStock/Getty Images)

3. Banana & pea nut butter smoothie: Blend 1 cup of sliced banana with 2 big spoons of peanut smoothie and sip it for instant energy refill and glycogen supply after workout.

4. Grape-berry smotthie: Blend handful of grapes with milk including almonds and cashew. This will replenish vitamins and pack you with lots of protein. You can replace milk with yoghurt also.

Grape smotthie(photo credit smoothieweb.com)

5. Sprouted cereal mix: Soak green gram(moong) & gram seeds in water overnight (or until these show sprouts), add chopped tomato and lime juice to add up the taste. This is the best protein supplement and most importantly very low in calories. It contains enough fibre too.