We all know that in order to effectively lose weight one must combine the right exercise techniques with the correct diet. “A combination of regular exercise with a healthy eating pattern gives you the desired body. If you don’t give your body the right nutrition, it will not help your physical or mental well-being,” said a nutritionist.
Before the workout:
“Have simple carbohydrates such as fruits (200gm) or dates (50gm) with some probiotics and 10 soaked and peeled almonds,” said another nutritionist. “Choose carbs that have a low glycaemic index (GI) which releases the sugar into the bloodstream slowly and consists of more essential nutrients like fibre and vitamins,” he added. “If you have less than an hour for your workout, choose foods that are simpler to digest such as a banana, apple or a protein bar. This type of smaller meal will prevent stomach discomfort during exercise as well. You can also have a healthy drink, such as a protein smoothie made with yoghurt or coconut milk with banana and some berries,” he continued.
After the workout:
“A protein shake or a complete meal within 1-2 hours of post workout will help to build lean muscles and regain energy. Whole foods provide complete nutrition. Eat eggs, chicken breast, turkey, whole grains, cottage cheese, tofu, nuts and veggies. Aim for atleast 30 to 40gm of carbohydrates and 15 to 20 grams of protein post-workout,” a nutritionist said.
“About half a litre of water can be consumed 2 hours before the workout, 250ml of water can be taken during the warm-up period, and about 150-200ml every 20–30 minutes during the session. Once you have completed your workout, take 250ml of water within 30 minutes,” he added. Even if you're into strenuous sports, water can meet the requirement of a sports drink. “However, if you are doing a highly strenuous workout, you may need to look for a sports drink that contains minerals which will replenish the intense loss,” he concluded.
