Fuel Up Your Workouts

Fuel Up Your Workouts

Easier said than done! In a hustle and bustle of today’s “instant” life, we often pay less regard to the pre-workout and the post workout meals. Now I can see some raised eyebrows with surprise. Wondering that how will you reduce by eating just before exercise?

Indeed, if you are one of those fitternity members, then you might be knowing the importance of this meal which should never be compromised on.

And if you didn’t know this then this post is to make sure you never skip a banana before that 5 km run. This is a guide for runtastic players who want to improve their performance.

Why pre-workout meals?

Consider your body as a car. So, without petrol would the car function? On the similar lines, it is essential to eat before a workout. Else, you are at the risk of slow results and of course injury to the muscles.

It is always advisable to have a balanced meal consisting of the three important macronutrients viz carbohydrates, fats, and proteins in the right proportion.

The benefits of a pre-workout meal are:-

  1. More energy:- It is a known fact that body breaks down carbohydrates and uses glycogen stores to produce energy. Eating carbohydrates will definitely mean more energy while at workouts.
  2. Increase muscle Anabolism and reduce catabolism:- If you are building on muscles then let not your hard-earned muscles wear up by not eating before the exercise. The amino acids from the muscles will be used by the body after the glycogen stores, thus depleting the muscles. Enhance your muscle-protein synthesis by getting a great pre-workout meal.

So what should I eat before my exercise?

Fats:- As much as fats are a great source of energy they can also make you sluggish and lethargic.
Proteins:- A great source of protein can increase the amino acids levels which can be used by the body after glycogen stores get over and before the body utilizes its muscle protein.
Carbohydrates:- If the workout is scheduled within 30 min-1 hours, then having a simple carbohydrate diet sounds great else always bank on the complex low GI carbohydrates which will not allow a sudden dip in the blood sugar levels.

Here are a few examples of pre-workout meals:-

  • Bananas :-Natural sugar, fibers, simple carbohydrates. A great source of potassium as it is, this fruit is my favorite pre-workout snack.
  • Curd/ Greek yogurt & goodness of dry fruits:– You may consider this meal to be consumed an hour before the exercise. The dry fruits are a rich source of sugar and protein is coupled with the greek yogurt.
  • Oats and porridge:- This can be eaten before an hour of long workout stretch.It is indeed a great source of soluble fiber and complex carbohydrates.
  • Rice, chicken and the vegetables:- The best source of lean protein and carbohydrates this meal can be consumed before 2-3 hours of your workout.
  • Fruit smoothies:- Prefer this when you are low on energy and you want fast acting glucose.
  • Omelet:- Promote muscle growth by having omelet before 2-3 hours of workout.
  • Protein Bars and Protein Shakes:- This protein loaded bars or shakes are the best consumed for another quick go work-out.
  • Apple and peanut butter:-  So if you have 30 min for your workout and you want some quick bite then this is the best option.
  • Roti, Ghee, and Jaggery:- For Indians, this is a great option to munch before a workout.

Try some of these pre-workouts and let us know how was your training session? Did you feel energetic through it or lethargic. Also, if you are already having preworkout meals and if we have skipped something please feel free to add.

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.comand should not be repurposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.

5 Super Food To Swear By

5 Super Food To Swear By

Weight and food have inverse proportion in my life. I could not couple both of it successfully. Some way or the other my resolve gets dissolved 😉
Trying to figure out whether strength goes well with food. So far it does. No matter what is the weight or the BMI, good food equals good energy and hell a lot of good work throughout the day. It is always good to have food which is sustainable instead of having something which you can not have on daily basis. India is known for the variety of foods. While being at home, it is just not possible to avoid food which is hygienically made to taste amazing. My quest to find some super awesome foodstuff has just started and here are some gems.

Rice:

We as a South Indian household eat rice regularly. I have been on and off it since last few days, but I have realized that there is nothing which calms my stomach like rice.
I am talking about boiled rice which is brought from our farm. This rice has been processed but to the lowest level and brought for consuming. We cook it with the old traditional south Indian way in which we take out the excess water from the rice. We do not use cooker for rice cooking, and it has served the best. As a North Indian now, I have started liking the “Vedicha Sadam” which is nothing but rice made without a cooker. Rice is a super food, I have told the reason already. I suffer from IBS (Irritable Bowel Syndrome) eating rice has calmed my gut down, and now I can be without any medication. As a Maharashtrian, my staple food was always rice, dal, and ghee which stands true till date.

Bajra:

This is pretty new to my kitchen, but South Indians use it quite often concerning Kanji or Ambil ( In Marathi). Bajra roti is used in Maharashtra especially in the western parts of Maharashtra. Bajra roti with ghee and jaggery is the staple food of many Maharashtrians. As I researched its nutrients, I found out that a 100 gm of Bajri has approximately 67 gms of carbohydrates and 12 gms of protein which is the highest among this food group. Bajra Kanji, Roti or Khichadi is a must have in the summer. In Maharashtra, the central part we have Jowar or Sorghum for making stew and roti called as Bhakri.

Ragi or Nachni:

The goodness of ragi is to swear by. We gave Ragi Sattva which is the purest form of Ragi to my daughter during 5-9 months of her age which were the formative years. She never had cerelac or similar food. Ragi is again an excellent source of protein and carbohydrates. 100 gms of ragi contains around seven gms of protein. As my dad tells, ragi helps in reinforcing the strength of bones and is a must-have for ladies of all ages. Instead of any store made health drinks, Ragi kanji one time a day would be a great thing to do.

Jowar :

Sorghum or jowar has a special place in my heart. My grandma used to make amazing Jowar Rotis or Bhakris for all of us when we were young. My dad usually tells me to amp up my food with a Jowar Roti. Grown up with the goodness of Jowar he feels that I lack a proper eating habit ( while saying that he has turned a blind eye to my BMI). But yes whatever he says has a meaning, so I have successfully incorporated Jowar in my diet at least two times a week.

Kulith or Horse Gram :

I am not used to this grain, but it is used in most of Maharashtrian as well as Tamil cuisine. In Tamil cuisine, they make a tamarind stew called Kozhumbu, and in Maharashtra, they make a different kind of curry with Horse Gram Powder. We can also use it as a salad coupling with other salad greens. Have you used any of these grains in your daily food? If yes, then please let me know how. Would love to know more.

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.comand should not be repurposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.