Diet For Workout

Hi All, welcome to my new blog on fitness lifestyle.

As a fitness expert very often people ask me about diet. However this is a very generic question which one comes across every now and then. In this blog I will try to simplify the provide basic details.

Questions:

1. What should one eat pre-workout?
2. What should be the diet during workout?
3. What should be the post workout diet?

Lets start with Pre-workout diet. This diet should serve two purpose, one to provide continuous supply of energy during workout and to repair and build the muscle fibers during and post workout.

So before workout your diet should contain protein and carbohydrates(complex carbohydrates). You should have your food preferably around one hour prior to your workout.

Food items you can have before workout: Pasta, Rice, Whole wheat bread, whole wheat cereals, most of the fruits and Veggies. As these are complex carbohydrates they provide a steady and longer supply of energy. Avoid simple carbohydrates like sugar, they will provide you with instant energy but it will not last long. Do not forget to have enough water, it is very much necessary to have your body adequately hydrated. 

Now lets look at the second part of the diet, during workout. This may not apply to you if you are going to workout up to 60 mins. If you are working out for more than 60 mins at a stretch then you need refueling during your workout. You should be targeting food with high carbohydrates. The purpose of this food is to supply energy. 

Food items you can have during workout: Fruits, juices, sports drinks and most importantly water. Body losses lots of water and salts during workout. Its very important to replenish our body's water content. 

Now comes the last part, post workout diet. This is quite different from the other two. The reason is the purpose. Purpose of this diet is to repair and rebuild. During our workout muscle fibers are damaged, this process prompts our body to repair these fibers and build new ones. In order to achieve this goal, we need lots of protein. Proteins are the building blocks for muscles. This doesn't mean we need only proteins, we need carbohydrate and fats as well. 

Another important thing about this part of the diet is that its not one serving\meal, it is all the meals that you have after your workout. This diet should make sure that your body is replenished and repaired so that you are able to workout next day. Also this diet has to make sure you have enough supply of essential nutrients throughout the day.

Food items you can have post workout: 

Proteins: Eggs, Milk, Cheese(not processed), Paneer, dal, beans and pulses, nuts(almonds\peanuts etc), Broccoli, spinach(palak)

Carbs: Bread, Roti, cereal, pasta, rice, sweet potato etc.

Fats: Oil, Ghee etc used in preparation is enough, no need to look far extra fatty content.

Few basic rules: 

1. Avoid added sugar of any kind as much as possible, sugar does more harm that fat.
2. Choose whole grains\foods, they are rich in fibers, fibers help absorb fat and are negative in calories as they don't produce energy.
3. Water, Water and Water. Make sure you have 3-4 liters of water.

Dhaval Bhadeshiya

Certified Fitness and Lifestyle coach