Diet Tips To Follow Before, After And During Fitness Training Sessions | – Femina

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While exercising, our body requires extra energy. But how much extra? Well, the answer depends upon the type of activity, and the intensity, time duration, and frequency of the workout. Dr Kiran Rukadikar, Bariatric Physician and Obesity Consultant, celebrity nutritionist, and Founder of the Diet Queen app, says, “Almost every professional athlete, in whatever sports they play, train for at least 6-8 hrs daily. This is huge in terms of energy expenditure, water and electrolyte loss, and wear and tear. Fuelling up the body by eating the right foods and fluids, in the right amounts, at the right times is important when exercising, even if it’s just for an hour.”
When it comes to your workout, you can make your own schedule as per your training and other activities, but remember – better the fuel, better the performance. “Best and adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximise exercise performance, and improve recovery time,” adds Dr Kiran.
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Before Exercise
“Not fuelling up before you exercise is not good for you as you won’t have enough energy to maximise your workout. Also, chances of loss of protein and muscle mass is very high if you do not eat properly before workout,” shares Dr Kiran. 
Solution: Ideally, fuel up two hours before you exercise in the following ways.
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Explaining the reason for fuelling up during the workout, Dr Kiran says, “Our muscle and liver glycogen reservoir is very low. You need to supply instant energy during actual training. Also there is huge fluid loss which can cause dehydration.”
Solution: Whether you’re a professional athlete who trains for several hours or you have a low to moderate routine, keep your body hydrated with small, frequent sips of water, infused with electrolytes. “There is no need to eat during a workout that’s an hour or less. But for longer, high-intensity vigorous workouts, eating every half hour is recommended. Carbohydrates such as raisins, bananas, or nutrition bars are the best options,” suggests Dr Kiran.
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After Exercise
“You need to reload all the energy which is lost, and increase strength and muscle mass post exercise,” states Dr Kiran.
Note that every person is different, and a lot depends on what kind of workout you’re doing. So, do what works best for you, and pay importance to what you eat, as it is as important as what you do during training!

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