Gyming Food Rules – Eat Smartly Is the New Cool

What to eat and what not to eat? When to eat and when not to eat? These are basic questions for regular gym-goers. Experts say people overestimate the number of calories they have burned and compensate by eating more than they burn.

Pre-Workout Food

Eating right before a workout prevents low blood sugar and provides longer-lasting energy. It is preferable to eat one to two hours before the workout. Choose foods that are low in fat and fiber, moderate in carbs and protein, and include fluids.

• Banana — Loaded with digestible carbohydrates and potassium, which aids in maintaining nerve and muscle function.
• Smoothies — Time-friendly and customizable with your favourite fruits for added nutrition.
• Oats — Full of fibre, keeping energy levels consistent during your workout. Have it 30 minutes before exercise.
• Wholegrain bread — A good source of carbohydrates. Top with honey or hard-boiled eggs for added protein.
• Apple with almond butter — Light and ideal 30 minutes before a workout to squash hunger and amplify energy.

Post-Workout Food

After your workout, muscles recover and grow. Within a 45-minute window, your body is most responsive to absorbing carbohydrates and protein.

• Chicken — An excellent source of lean protein and niacin. Add veggies in olive oil for a complete recovery meal.
• Eggs — Great source of protein. A veggie omelette with avocado helps your body absorb fat-soluble vitamins A, D, E, and K.
• Fruit salad — Pineapple has anti-inflammatory properties to help muscles recover; kiwi aids digestion and amino acid breakdown.
• Wholegrain cereal — High protein, high fibre to reload muscle energy stores.
• Protein shakes — Choose whey or milk protein-based powders. A good sports drink has 14–15g carbs, 110mg sodium, and 30mg potassium per 8oz.
• Chocolate milk — Contains carbohydrates, protein, water, calcium, sodium, and sugar — a complete post-workout recovery package.

Key Points to Remember

• Avoid high-calorie bars that undo your workout.
• Drink plenty of fluids to avoid dehydration.
• Match your pre-workout snack to your workout intensity — a 200-calorie snack isn’t needed if you’re only burning 350 calories.
• Avoid raw sugar or candy before working out — it causes a sugar rush and mid-workout crash.
• Avoid overeating — it can cause indigestion, sluggishness, and nausea.