GOOD Health is the greatest wealth of life. It is very important to preserve this precious wealth. For this, working out is as important as eating food and drinking water. Training improves physical and mental health. Over the past few years, awareness of workouts has increased rapidly among people of all ages. Early in the morning, people run on the road, do yoga in the park or work out in the gym.
However, for good health, apart from physical exercise, a healthy diet is also very important. Most people who work out are confused about their diet and meal timings. Many questions come to his mind. For example, how long before or after a workout should you eat? Which things should be included in your diet and which should be avoided.
so today “Health form” Here we will talk about the diet of people who work out and their meal timings. You will also learn that-
How long should you eat before and after a workout? What should they include in their diet?
Expert – Dr Poonam Tiwari, Senior Dietitian, Dr Ram Manohar Lohia Institute of Medical Sciences (Lucknow)
Physical activity is very beneficial for health According to the World Health Organization (WHO), regular physical activity helps maintain good physical and mental health. This keeps the bones and muscles of children and adolescents healthy and also improves cognitive function. Apart from this, daily exercise reduces the risk of diseases like heart disease, cancer and diabetes. Physical activity also reduces symptoms of depression and anxiety. This means our overall health improves.
According to a study by global market research and research company Mintel, 46% of people prioritize a healthy lifestyle. But only 37% of them actually exercise.
It is important to follow a light diet before an intensive workout Dieting before training depends on the duration and type of workout you are doing. If you are doing a high-intensity workout, it is important to follow a light diet about half an hour before. To do this, you must consume foods containing proteins and carbohydrates.
Dr Poonam Tiwari explains that you can include things like oats, protein shakes, banana, apple, whole grains, sprouted grams and moong, eggs and dry fruits in your diet. By consuming them, the energy remains in the body for a long time, due to which one does not feel weakness during training. However, it is not necessary to diet before normal exercise.
It’s important to have a healthy diet after training It is very important to eat a healthy diet after training. This helps with muscle recovery. You can drink juice, protein shake or coconut water about half an hour after training. But if you eat something immediately after strenuous exercise, it can cause problems like gas and acidity in the stomach.
Dr Poonam Tiwari explains that if you feel hungry after a while of training, foods rich in carbohydrates should be included in your diet. Such as oatmeal, millet, apple, orange, banana, corn, almonds, nuts, milk, curd, beans, potatoes, green vegetables, chocolate and eggs, etc. The list of diets of people who work out is shown in the chart below.
Is it safe to drink water while training? It is important that the body stays hydrated during training. But keep in mind that you should not drink too much water at once or do not exercise immediately after drinking water. This can cause problems. To do this, drink water at least 20 minutes before.
During training, the body sweats a lot and the throat becomes dry. In such a situation, the body needs water. To do this, instead of drinking a lot of water at once, drink only 2 to 3 sips of water from time to time. This will prevent problems such as dry throat, dizziness and dehydration. During this period, you can also take energy drinks.
The body remains warm for some time after training. During this period, suddenly drinking water can cause muscle shock. This can lead to many problems, including chest pain, stomach pain, and vomiting. In such a situation, drink water at least 20 minutes after training. At this time, the body temperature has returned to normal. If possible, consume banana shake or any fruit juice after workout.
The American College of Sports Medicine (ACSM) recommends adequate fluid intake before, during, and after a workout to prevent dehydration. So don’t forget to have a drink.
It is important to take some precautions when training
A balanced diet is the basis of training. Apart from that, regularity is very important for training. Try not to miss exercise on any day. No matter how busy your life is, make time to exercise because nothing is more important than health. Check out the graphic below to see what other things should be kept in mind when training.
You have to give up certain things to train
The most important thing about training is dedication. To do this, we must give up laziness. Apart from this, we also have to sacrifice other things. See his list in the graphic below.
Is it OK to workout on an empty stomach?
Working out on an empty stomach can help with weight loss because at that time, due to low glycogen levels, our body relies on collected fat for energy. This increases fat burning. Additionally, exercise improves insulin sensitivity, making it easier for the body to manage blood sugar levels. This reduces weight quickly. However, it is important to keep in mind that one should not do more than one’s capacity or high-intensity training on an empty stomach. This can cause problems.
good time to train
To stay healthy, the workout can be done at any time in the morning or evening. Exercising in the morning helps correct the body’s circadian rhythm, which contributes to better sleep at night.
According to the Centers for Disease Control and Prevention (CDC), you should get at least 150 minutes of physical activity per week or 30 minutes per day.
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