Digital Media

10 April 2023

This is when you should have your pre and post-workout meals (and the best foods)

Fitness enthusiasts swear by a dedicated workout regime to maintain their health. In a similar vein, they also realise the importance of exercising with the right set of equipment, technique, training, and dedication to achieve the desired outcome, along with the huge role played by nutrition — both before and after physical activity. As such, sharing the importance of post-workout snacks, nutritionist Lovneet Batra wrote on Instagram, “When planning a workout, there is a lot that goes into it to help you reach your goals. As part of that effort, there is a good chance you put a lot of thought into your post-workout meal. Consuming the right nutrients after exercise is just as important as eating before. The nutritional requirements of your body post-workout are different and need to be addressed with a diet that helps your body recover, repair, and build muscles”.

3 best post-workout snacks

According to Batra, these are 3 best post-workout snacks:

*1 bowl boiled chana + buttermilk
*100 gm tofu scramble + 1 tsp roasted sesame and flaxseed
*100 gm paneer

Have all three macronutrients in your post work out meal

Batra explained that each macronutrient — protein, carbohydrates, and fat — is involved in our body’s post-workout recovery process. “What you eat after a workout can help to optimise your recovery”. She added that hence, it is recommended to consume 10 to 20 grams of protein after a workout, depending on your body weight, workout duration, and workout intensity, whereas healthy fats help your muscles repair, recover, and grow.

Eat a pre-work-out meal two hours before work-out

Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, said, “Right nutrition before the exercise will provide your body with the energy it requires to maximize your performance and will also aid in faster recovery by reducing muscle damage. Good nutrition should include and be a combination of the right amount of fats, carbs which fuel the body and provide strength, along with protein which increases muscle protein synthesis and helps in optimizing performance”.

Dr Sushma added that along with right nutrition, timing of pre-work out intake is also imperative. “Pre work-out meals should be consumed at least 2 hours before a workout,” she said, adding some of the good pre-work out meals are eggs, grilled chicken, paneer, tofu, boiled chana as they are loaded in protein, alongside some carbohydrate rich foods like banana, oatmeal, dry fruits and roasted seeds.

Eat post work-out meal within 45 minutes of your exercise session

Stating the importance of adding complex carbohydrates in a post work-out meal, Batra shared that they help your muscle replenish the glycogen they just lost while training. According to research, you should eat your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout “may lead to as much as 50 percent lower rates of glycogen synthesis”.

Don’t forget your electrolytes

It is also equally important to keep yourself hydrated. “Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout”.

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