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The simple nutrition rich diet has been made overly complicated by the new “experts” and fitness enthusiasts as new diets are being tried and tested for specific purposes. But in most basic sense, you just need to make sure that both (pre and post workout) of your diet plans are just right to correctly support and benefit from what you eat.
One of the most widely used saying in the fitness world is “What you eat is what you are.” complying to this, you should pay a little extra attention to what goes inside your body pre and post workout.
Diet majorly depends on the fitness goals you are looking to achieve. However, everyday gym goers who mainly aim to stay fit need to maintain a nutritional balance as well.
The generic diet includes a few common nutrients to be taken in a specific manner to balance, maintain, and support the overall growth and fitness of our body.
- Pre-workout nutrition
As the name, Pre-workout diet is supposed to fuel your workout session and optimise your performance. The diet should also prevent your body from damaging the muscle by glycogen depletion, increased cortisol levels and also prevent muscle protein breakdown.
- What to eat: Carbs and Protein
- Carbohydrate is a major source of energy, stored carbs are known as glycogens which fuels your workout, helps in muscle contraction and prevents muscle loss.
- Protein helps you build the muscle, prevent muscle breakdown and improve muscle recovery.
Pre-workout meal should be relatively low in fat, moderate protein and moderate to high in low fiber carbs. If you work out in the mornings, do not go empty stomach, you will not be able to perform well; only if your aim is weight loss, consume simple carbs for your body to use the stored fats while working out.
- Post-workout nutrition
Post workout, you need to refill your used nutrition and make the most of the window Of opportunity available. The metabolic window is the 30-45 minute period post-workout during which nutrition can shift the body from a catabolic state to an anabolic one, when absorption of nutrients is faster. You need to make the most of this opportunity window to replenish muscle glycogen that was depleted during your workout, increase muscle protein synthesis, reduce cortisol levels, reduce muscle soreness & fatigue and enhance overall recovery.
- What to eat: Protein, Carbs and Fats
- Ingest a hefty dose of protein that will replenish the body with essential amino acids in order to produce muscle growth and speed up muscle recovery. Carbs will help in recovery and restore your glycogen levels. Consume roughly 2:1 ratio of carbs to protein accounting 20-30 grams protein. Though fats slows down the absorption, they help in muscle building and aid recovery. Whole fats, like milk will not affect your nutrition or weight.
- And that’s all! It all comes down to the two things- carbohydrates and protein according to Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association. “These are the two key things your body needs—right after you work out is when your blood circulates best.”