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Good health is the greatest wealth of life. It is very important to preserve this precious wealth. For this, working out is as important as eating food and drinking water. Workout improves both physical and mental health. In the last few years, awareness about workouts has increased rapidly among people of all ages. Early in the morning, people will be found running on the road, doing yoga in the park or working out in the gym.
However, for good health, along with workout, a healthy diet is also very important. Most of the people who work out are confused about their diet and eating timings. Many questions come to his mind. Like how long before or after a workout should one eat? Which things should be included in your diet and which things should be avoided.
so today 'Health Form' In this we will talk about the diet of people who work out and their eating timing. You will also learn that-
Expert- Dr. Poonam Tiwari, Senior Dietitian, Dr. Ram Manohar Lohia Institute of Medical Sciences (Lucknow)
Physical activity is very beneficial for health
According to the World Health Organization (WHO), regular physical activity helps in keeping physical and mental health fit. This keeps the bones and muscles of children and adolescents healthy and also improves cognitive function. Apart from this, daily exercise reduces the risk of diseases like heart disease, cancer and diabetes. Physical activity also reduces symptoms of depression and anxiety. That means it keeps our overall health better.
According to a study by global market intelligence and research firm Mintel, 46% people give priority to a healthy lifestyle. But only 37% of them actually exercise.
It is important to take a light diet before heavy workout
Taking diet before workout depends on how long and what kind of workout you are doing. If you do high intensity workout then it is important to take a light diet about half an hour before. For this, things containing protein and carbohydrates should be consumed.
Dr. Poonam Tiwari tells that you can include things like oats, protein shake, banana, apple, whole grains, sprouted gram and moong, egg, dry fruits in your diet. By consuming these, energy remains in the body for a long time, due to which one does not feel weakness during workout. However, it is not necessary to take diet before normal exercise.
It is important to take a healthy diet after workout
It is very important to take a healthy diet after workout. This helps in recovery of muscles. You can drink juice, protein shake or coconut water about half an hour after workout. But if you eat something immediately after heavy exercise, it can cause problems like gas and acidity in the stomach.
Dr. Poonam Tiwari tells that if you feel hungry after some time of workout, carbohydrate rich foods should be included in the diet. Such as oatmeal, millet, apple, orange, banana, corn, almonds, walnuts, milk, curd, beans, potatoes, green vegetables, chocolate and eggs etc. The diet list of people working out is given .
How safe is it to drink water during workout?
It is important for the body to remain hydrated for workout. But keep in mind that do not drink too much water at once or do not work out immediately after drinking water. This can cause problems. For this, drink water at least 20 minutes before.
During workout, the body sweats a lot and the throat becomes dry. In such a situation the body needs water. For this, instead of drinking a lot of water at once, drink only 2-3 sips of water every now and then. This will prevent problems like dryness in throat, dizziness and dehydration. During this time you can also take energy drinks.
The body remains warm for some time after workout. During this period, suddenly drinking water can cause shock to the muscles. This can cause many problems including chest pain, stomach pain, vomiting. In such a situation, drink water at least 20 minutes after workout. By this time the body temperature has become normal. If possible, consume banana shake or any other fruit juice after workout.
The American College of Sports Medicine (ACSM) recommends adequate fluids before, during and after a workout to prevent dehydration. So don't forget to take a drink.
It is important to take some precautions while working out
A balanced diet is the backbone of workout. Apart from this, regularity is very important for workout. Try not to miss exercise on any day. No matter how busy your life is, take out time for exercise because nothing is more important than health. to know what other things should be kept in mind while working out.
It is necessary to give up some things for workout
The most important thing for working out is dedication. For this it is necessary to give up laziness. Apart from this we also have to sacrifice some other things. See its list .
How correct is it to work out on an empty stomach?
Working out on an empty stomach can help in weight loss because at that time due to low glycogen level, our body depends on the collected fat for energy. This increases fat burning. Additionally, working out improves insulin sensitivity, making it easier for the body to manage blood sugar levels. This reduces weight rapidly. However, it is important to keep in mind that do not do more than your capacity or high intensity workout on an empty stomach. This can cause problems.
right time to workout
To stay healthy, workout can be done any time in the morning or evening. Exercising in the morning helps in correcting the circadian rhythm of the body, which helps in better sleep at night.
According to the Centers for Disease Control and Prevention (CDC), you should get at least 150 minutes of physical activity per week or 30 minutes per day.
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