Good health is the greatest wealth in life. It is very important to preserve this precious asset. For this, working out is just as important as eating and drinking water. Exercise improves both physical and mental health. Over the past few years, awareness about working out has grown exponentially among people of all ages. Early in the morning people will be seen running on the road, doing yoga in the park or working out in the gym.
However, a healthy diet along with exercise is very important for good health. Most people who work out are confused about their diet and eating times. Many questions come in his mind. Like how much to eat before or after a workout? What should be included in the diet and what should be avoided.
So, today In 'health water' We will talk about the diets of exercisers and their eating times. You will also learn that-
- When should you eat before and after a workout?
- What should people who work out include in their diet?
- What foods should a workout avoid?
Expert – Dr. Poonam Tiwari, Senior Dietician, 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 physical and mental health. It keeps bones and muscles healthy in children and adolescents 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. That means it keeps our overall health good.
According to a study by global market intelligence and research firm Mintel, 46% of people prioritize a healthy lifestyle. But only 37% of them actually exercise.
A light diet is essential before a heavy workout Pre-workout diet depends on how long and what type of workout you are doing. If you do a high intensity workout, it is important to have a light meal half an hour before it. For this, protein and carbohydrate rich foods should be consumed.
Dr. Poonam Tiwari says you can include things like oats, protein shakes, bananas, apples, whole grains, sprouted chickpeas and mung beans, eggs, dry fruits in your diet. By consuming this, the energy stays in the body for a long time, due to which one does not feel weak during the workout. However, it is not necessary to eat a diet before doing normal exercise.
A healthy diet is essential after a workout It is very important to have a healthy diet after a workout. It helps in muscle recovery. Half an hour after the workout you can drink juice, protein shake or coconut water. But if you eat something immediately after heavy exercise, it can cause stomach problems like gas and acidity.
Dr. Poonam Tiwari states that if you feel hungry shortly after a workout, carbohydrate-rich foods should be included in the diet. Like oatmeal, millets, apples, oranges, bananas, corn, almonds, walnuts, milk, yogurt, beans, potatoes, green vegetables, chocolate and eggs etc. A diet list for exercisers is given in the graphic below.
How safe is it to drink water during a workout? A workout requires the body to stay hydrated. But be careful not to drink too much water at once or exercise immediately after drinking water. Which can cause problems. Drink water at least 20 minutes before this.
Body sweats profusely during workout and throat becomes dry. In such a condition, the body needs water. For this, instead of drinking a lot of water at once, drink only 2-3 sips of water every now and then. This will prevent problems like dry throat, dizziness and dehydration. During this time you can also take energy drinks.
After working out, the body stays warm for some time. During this period, sudden drinking of water shocks the muscles. It can cause many problems including chest pain, stomach pain, vomiting. In this case, drink water at least 20 minutes after working out. By this time the body temperature has returned to normal. If possible, consume a banana shake or any other fruit juice after a workout.
The American College of Sports Medicine (ACSM) recommends adequate fluids before, during, and after exercise to prevent dehydration. So don't forget to take a drink.
There are some precautions to be taken while working out A balanced diet is the backbone of a workout. Apart from this, regularity is very important for working out. Try not to miss exercise on any day. No matter how busy your life is, make time for exercise because nothing is more important than health. Check out the graphic below to know what other things to keep in mind while working out.
Working out requires giving up some things The most important thing for working out is dedication. For this it is necessary to give up laziness. Apart from this we also have to give up some other things. See its list in the graphic below.
How good is it to work out on an empty stomach? Exercising on an empty stomach can help with weight loss as glycogen levels are low at that time and our body relies on stored fat for energy. which increases fat burning. Additionally, working out improves insulin sensitivity, which makes it easier for the body to regulate blood sugar levels. It reduces weight quickly. However, it is important to keep in mind that you should not exercise more or more intensity than you are capable of on an empty stomach. This can cause problems.
Perfect time to workout To stay healthy, workout can be done anytime in the morning or evening. Exercising in the morning helps regulate the body's circadian rhythm, which helps you sleep better 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 of physical activity per day.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
