What should be our diet in between fitness routine

While exercising, our body needs extra energy. However, the amount of extra energy the body needs depends on the intensity, duration and frequency of the exercise. Dr Kiran Rukadikar, bariatric physician and obesity consultant, celebrity nutritionist and founder of Diet Queen app, says, “Professional athletes in almost all sports train for at least 6-8 hours a day. This is huge in terms of energy expenditure, water and electrolyte loss and wear and tear. Eating the right foods and liquids, in the right amounts and at the right time, gives the body energy while exercising, even if it is only for an hour.

When it comes to workouts, you can create your own schedule according to your training and other activities , but remember that the better the diet, the better the performance. Dr. Kiran says, “The right foods and liquids should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, enhance performance, and improve recovery time. '

Before exercise

Dr. Kiran says, not eating anything before working out is not good for you, because it will not have the energy you need for exercise. Also, if you do not eat properly before exercise, the chances of loss of protein and muscle mass can be very high. Therefore, take this type of diet two hours before exercising.

Drink plenty of water

Eat healthy carbohydrates like whole grains (wheat, rice, jowar, millet), whole wheat toast, low fat or fat free yogurt, whole grain pasta or noodles, brown rice, fruits and vegetables. You can also add low-fat or skimmed milk to it.

Avoid fat and high protein foods, as they digest slowly in your stomach and rob your muscles of oxygen and energy-giving blood.

Always keep a banana with you to get instant energy. Eat banana 5-10 minutes before exercise. This easily digestible carbohydrate gives you instant energy and you do not feel lethargic.

In between exercises

Explaining the reason for eating something during exercise, Dr. Kiran says, 'Our muscles and liver glycogen reservoir are very weak. You need instant energy during fitness training. Apart from this, there is a lot of water loss in our body during exercise, which can cause dehydration.

Whether you are a professional athlete who trains for long hours or your workout routine is moderate, keep your body hydrated with water rich in electrolytes. According to Dr. Kiran, 'There is no need to eat anything during exercise of an hour or less, but it is advisable to eat something every half an hour in long and high intensity workouts. Carbohydrates such as raisins, bananas, or nutrition bars are the best options.

After exercise

You need to recover the energy lost during exercise and increase strength and muscle mass after exercise,' says Dr Kiran.

Drink liquids after exercise, such as water, but water mixed with natural juice, such as lemon or orange, will also give you some carbohydrates. Apart from this, sometimes coconut water is also a good option.

When you exercise, you use up a lot of carbohydrates, which are the main fuel for your muscles. Within a half hour after exercise, eat foods high in carbohydrates and protein. Your muscles can store carbohydrates and protein as energy and aid in recovery.

Eat protein rich foods like pulses, dairy products and dry fruits to repair your muscles.

If you are not overweight, you can also take small amounts of fat. Take healthy fats and also take carbs and protein with it.

It is also worth noting here that every human being and his body are different. The type of diet taken during exercise also depends a lot on the type of workout you are doing. So, do what is right for you and give importance to what you eat, because this diet is as important as the diet during exercise.