A Time to eat

The right kind of nutrition before and after exercise can squeeze the maximum benefit out of your workout and help you recover before the next.

The fuel you put into your bodyright before, during and soonafter exercise can make all thedifference to how beneficialyour workout really is. Fuelup smart and you will see how a goodworkout can become a great one.

Before a workout
If you're one of those who think thatgoing for a cardiovascular workout earlyin the morning on an empty stomachhelps burn more fat, abandon thethought now. "You must have somethingto eat and drink before you exerciseto ensure that you are well-hydratedand have sufficient blood glucose tofuel your muscles," says HeathMatthews, physiotherapist with EliteAthlete Performance.

The pre-workout meal should be highin carbohydrates and low in protein, fatand fibre. This will ensure that the foodis digested and absorbed sooner.

"You can have either a baked potato,apple or banana, orange, chikoo orsweet lime before you head out for yourworkout in the morning. Make sure youeat this at least 15-20 minutes beforethe workout," says Leena Mogre, directorLeena Mogre's Fitness.

Eating before exercise is especiallyimportant if you train in the mornings."Your body uses up a lot of its energyreserves during the night to repair damagedmuscle tissue. If you don't replacethis, you run the risk of running out ofenergy during your exercise sessionand not achieving your fitness goals,"says Matthews.

During a workout
It's estimated that a 45-minute workoutburns 500 calories, which meansthe body burns a lot of energy and fluidin that period and needs to be replenishedadequately, says Dr Sunita Dube,nutritionist, Aryan Hospitals.

Keeping yourself well hydrated duringan exercise session is very necessary."Drink at least 500 ml of waterduring your session to avoid too muchfluid loss," says Dube. Alternatively, youcan also sip on a carbohydrate-rich energydrink during training, which will havethe dual benefit of replacing lost fluidsand maintaining blood glucose levels.

After a workout
What you need most within 45 minutesof an exercise session, according toMatthews, is a balanced meal that willreplace lost fluids and carbohydratelevels as well as provide protein for thebody to rebuild damaged muscle fibres.

"This is because you need to replacethe lost blood glucose in your system.If you don't do this you may start feelingtired or sleepy later in the day, andnot be alert enough," he adds.

"A fruit like banana along with adirect source of protein egg whites,sprouts, pulses or paneer is a greatway of replacing protein in the body,"says Mogre.

Getting the times right
Eating at the correct time is as importantas what you eat.

If you train in the afternoon, youshould ensure that you eat a good meal2-3 hours before your workout. As forafter a workout, a good meal within 45minutes after training is a must.

"For those who feel a little peckishbefore bedtime, a glass of milk with afew biscuits may help fill the gap andhelp you sleep well," advises Matthews.

Diet recommendations

1. Vegetarian
Pre-workout (morning): Fruit or cereal or biscuits.Post-workout (morning): Mix of protein and carbohydrateslike sprouts or paneer or khakra.Pre-workout (evening): Fruit or salad or roti-sabji.Post-workout (evening): Soya chunks or paneer orsprouts or dal cheelas.

2. Non-Vegetarian
Pre-workout (morning): Cereal, sandwich or fruit.Post-workout (morning): 2 eggs or 3 egg whites +cereal or chicken.Pre-workout (evening): Egg roll or cereal bar or fruit.Post-workout (evening): Grilled chicken + a vegetableor 3-6 egg whites + vegetable salad or fruit.

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