Quick Guide: How to Manage Pre & Post Workout Meals

There are a lot of queries on pre and post workout meals especially when you are new to gyming or fitness. However, a certified dietician/nutritionist is the one with whom you should consult on the diet to be followed. Also a medical checkup should be considered before joining the gym as it can help assess any existing medical issue or nutritional deficiency and help in the diet to be rightly planned.

The pre and post workout meal plays an important role in the weight management and physical fitness. Thus it is very important to choose the meals wisely.

• Pre-Workout

  It is a disastrous to hit the gym with an empty stomach. An empty stomach can tire you quickly and the session cannot be completed the way you want.

  The pre-workout meal should be ideally low in fat and fiber. It should include lots of fluids and a moderate amount of carbohydrates and proteins. The muscles in the body depend on the carbs as a quick source of energy. So, you should choose something like cereals, bread, fruits, and vegetables in your pre-workout morning meal.

  Eating in moderation is the key to any healthy diet plan, never over eat before a workout. Pre-workout meals should be taken at least 90 to 120 minutes before the workout session.

• During Workout

  During the workout session, you lose body fluids because of sweating; hence, it is important to stay hydrated during the workout session. Furthermore, the fluids you take during a workout will work as a cooling agent and helps to maintain the optimal body temperature. Make sure to drink water at regular intervals. Do not drink chilled water as it may cause sudden temperature fall in the body.

• Post-Workout

  Once you are done with the workout session, your body will go into the recovery mode. In simple words, it will require food items that are rich in essential nutrients including proteins, carbs, minerals, and vitamins. Chicken, lean meat, paneer, and eggs are perfect sources of protein. If you are vegetarian, lentil soup or boiled chickpeas can be a good protein source and can be taken as post workout snack. Stir fried or steamed vegetables should also be included in your post workout meal as they fulfill the requirement of fiber, antioxidants, and vitamins. Post workout meal should be taken within 30 to 60 minutes.