In the recent times, one of the most common concerns is regarding the pre-workout and post-workout nutrition. Due to the current situation, we are unable to go to gym or involve yourself in any outdoor physical activity and most of us are exercising at home. It is often lead to the misconception that pre and post workout nutrition is not something to be focused on as the intensity is lesser than doing it at the gym. Even if you are not going to the gym fuelling yourself well pre and post workout is very essential for optimum performance and recovery. Ideally for athletes or people training at higher intensity pre and post workout nutrition is very individualistic and depends on the different seasons of the competition.
Pre-workout Nutrition:
Carbohydrates act as an ”Engine” to provide fuel to the working muscles while exercising to sustain optimal performance. Slowly digestible proteins in some amount help ”pump up” to make the essential amino acids available to the working muscles and avoid the breakdown of muscles.
As a general thumb rule, Ideally consuming a complex carbohydrate and slowly digesting protein meal around 1 to 1.5 hours before the workout is suggested because while you are exercising the blood flow is more towards the working muscles and your stomach is also simultaneously trying to digest the food. These competing demands for the blood supply affects optimal performance. Apart from this it, can also cause gastric distress in many cases.If you are working out post breakfast you don’t need to take a pre-workout meal as breakfast options like poha, upma, eggs & toast, oats, idlis, dosas are rich in complex carbohydrate and slowly digestible protein. However maintain a 1 hour gap post breakfast for working out.
Incase you are working out much later and not close to a main meal, here are some quick and easy options which you can prepare instantly.
- 1 bowl Greek yoghurt with a fruit + 2-4 tbsp Granola (Add the fruit & granola on top of the yogurt in a bowl)
- 1 Apple with a tbsp of peanut/ almond butter
- 1 slice of toasted bread with 1 tbsp peanut butter & banana
- 1 bowl Oatmeal with fruits/ Dry fruits
- A handful of soaked nuts
- Fruit smoothie (2-3 tbsp Oats + 1 fruit + 1/2 cup Yoghurt/Milk+ 1 Date)
- 1 Bowl soaked Overnight oats with a fruit + 1 date
You can also take a black coffee shot pre-workout if it suits your body. Coffee acts a stimulant & an ergogenic aid which means its stimulates the Central Nervous system and increases your cortisol & adrenaline levels which helps boost energy during the workout. Consume it half an hour before the workout & not along with a meal. Incase you tend to skip the meal 1-1.5 hour before workout, simple carbohydrates which can get digested easily like a banana or 2-3 dates can be taken 15 minutes prior the workout.
Post-workout nutrition
Your body tends to use up all the glycogen stores while providing energy to the working muscles, which needs to be replenished after the workout. Well, post-workout nutrition is as/more important than pre-workout. It is the phase where you need to replenish the glycogen stores, repair the wear and tear of muscles and also increase the lean muscle mass.
Post-workout protein and carbohydrate ingestion is very crucial. While working out blood glucose levels are constantly replenished by the glycogen stores to stabilise blood glucose levels throughout, which exhausts the glycogen stores post-workout. Simple carbohydrates are an ideal option since they are absorbed quickly which replenishes the glycogen stores faster. This spares the Proteins to perform its main function of repair and muscle building.
Some post-workout meal suggestions:
- If you are consuming Whey: 1/2 scoop Whey + 2-3 tbsp oats powder in 200ml water / 1 banana instead of the oats
- 3 egg whites + 1 slice of toasted bread
- 2 tbsp sattu powder in 200ml of water
- 1 bowl boiled chana salad
- 1 glass banana smoothie along with greek yogurt
- 1 grilled paneer sandwich
Post-workout timing:
The timing of a post-workout meal is very individualistic and depends on the intensity of the training. Ideally it should be consumed within 45 minutes post workout to reap its maximum benefits and avoid muscle wasting.
Giveaway Message:
- Both pre and post workout meals are important.
- Carbs acts as a fuel to your ”engine” i.e muscles for optimum performance, don’t make it your enemy.
- Get a combination of both protein and carbohydrates in both the meals
- Do not consume a meal which is heavy to digest, both pre and post workout
- It is not necessary to supplement if you can manage your protein intake with food sources, however if your requirements are high, you might need to take a supplement. But ensure you do that under proper supervision.