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Fuel for workout

health-and-fitness Updated: Aug 26, 2010 13:03 IST
Leena Mogre
Leena Mogre
Hindustan Times
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Hi. I am a 37-year-old man. I am 5’9” tall and weigh 75 kg. Earlier, I exercised only sporadically, but now want to take my workouts very seriously. I do strength training for 60-90 minutes, five to six days a week in the evening. But I feel weak and sleepy during the day. What fruits should I eat before and after my workout? Is it necessary for me to eat whey protein? If yes, then which brand should I buy; when and how much should I consume? Also, is there any age limit for strength training? Please suggest a proper diet.
Amar
All fruits and vegetables contain complex carbohydrates. Complex carbohydrates are high-fibre foods that improve your digestion. They help stabilise your blood sugar, and help you feel satisfied longer after your meal.

You can eat a banana, apple or a sweet potato before workouts. If you are vegetarian, try to include skimmed milk and milk products like paneer, curd, yogurt, dal, sprouts and pulses in your diet.

Given your age and weight, you can take approximately 90 g of protein a day. If your diet is not sufficient, then you can take whey protein, which gives you approximately 24 g of protein per scoop. Before taking any supplements, consult the dietician or your personal trainer.

An ideal workout should not exceed 60 to 70 minutes with proper rest periods in between . If you feel tired after your workout, it means there’s something wrong in your schedule.

I am a 23-year-old girl. I am 5’2” tall and weigh 53 kg. I am a vegetarian. Most of the fat in my body is deposited around my thighs and waist. Can you please recommend a diet and exercise regime? Are there any yoga exercises that I can perform at home?
Madhuri
Hi you can follow this diet.
Breakfast: One cup of milk + 1 cup dalia upma/ muesli
Mid-morning: One glass of thin buttermilk
Lunch: 2 phulkas + 1 small cup rice + 1 cup dal + 1 cup veg + 1 cup curd + salad
4 pm: One seasonal fruit
Evening: One cup of soya milk + 2 oats biscuits/ dry bhel (no sev or puris)
7 pm: A handful of dry fruits like 2-3 almonds + 1 walnut + raisins
Dinner: One bowl of homemade mixed veg soup + 2 phulkas + 1 cup rajma/ chana/ chavli + 1 cup of vegetables + salad
Bedtime: One fruit
Exercises: There are home remedies, but you need to be regular with them. At a gym or studio, you can be motivated by trainers and other people working out around you. You can also jog, swim or join group classes like power yoga, spinning, etc.