post workout meal Archives

October 26, 2023 By Anushree Ashtekar 2 Comments

Water Intake Pre, During and Post Workout

Water is an indispensable part of our daily diet. It is a chemical component that makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. In fact, for people who perform rigorous workouts and play a sport, optimum hydration is a must.

Thirst is a late indicator of dehydration; when thirsty, our body is already dehydrated at cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well-hydrated body. Along with the diet, we must also pay attention to what and how much water we drink.

But, why is it so important?

Pre-workout water intake: If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramped easily. That is essential because water forms a major part of our muscles and also helps in keeping the joints well lubricated. The water intake must start well 2 to 3 hours before a workout or any sporting activity. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high-intensity workout or sports event (marathon, a game of football, etc) that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.
Post-workout water intake: After exercise or any sports event, we need to pay good attention to eating and drinking right. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after the exercise/event, for the next few hours work on improving your hydration status. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many times, your performance in workouts and sports can be improved only with optimum hydration.

Lastly, whatever may be your goals, remember to consult a sports nutritionist about it.

We hope this article provides you with valuable insights into the importance of proper water intake for your workouts and overall health. If you found this information helpful, we’d love to hear your thoughts in the comments below. For personalised guidance on your fitness journey, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Stay hydrated, stay healthy!

#BeTheForce

March 27, 2023 By Mariam Hussain 3 Comments

Can You Workout On An Empty Stomach?

Up until a few years back, it was considered a very risky practice to eat before swimming. Fortunately, this theory has been proven wrong. For any activity, be it swimming, cycling, running/jogging or strength training, on an empty stomach the fat does burn at a faster rate but the energy reserves will only last for a short span of time. Lesser energy = less intense training. Hence, the workout will also last for a short period and there might also be a greater risk of strains and other injuries due to exercise related fatigue. Working out on an empty stomach also increases the chances of overeating post workout, thus, all the benefits of the workout will be lost.

Why You Shouldn’t Workout On An Empty Stomach

The main reason for having something before a workout is to make sure there is constant energy from the start to the end of the workout. The body does not need a large meal, it can even be a small carb rich snack to kick start the metabolism.

Carbs are easily digestible and quickly provide energy. Proteins and Fats also provide energy, but not as quickly and as much as carbs. Hence, the best thing to have is a carb source. If it’s a large meal, it has to be taken 2-4 hours prior to the workout. If it’s a small snack, it can be taken 15-30 mins before the activity.

Some examples of a small pre-workout snacks are:

Banana or any other fruit
2 dates along with some nuts
Fresh fruit juice
Vegetable salad (small bowl of non-gaseous veggies)
2 Slices of bread with peanut butter

Post workout, muscles are tired and fatigued and need some proteins as well as some carbs. Here, proteins will help in repairing the worn and torn tissues and strengthening muscles, whereas carbs will help replenish the energy reserves. One can choose to have a meal if it’s meal time or opt for some snacks post workout. But, we should always make sure there is at least one source of protein in the meal.

Some examples of post workout snack include:

A glass of skimmed milk
Boiled egg whites
Boiled grams/Chana chaat/ Chole/Rajma
Sprouts
Oatmeal
Sattu drink
Besan cheela
Boiled/Grilled chicken or Fish
Yogurt (sugar and fat free) with choice of fruits and nuts

In conclusion, intake of food before and after workout is favourable to maintain better health and fitness. However, there are no specific rules for sports nutrition. If your goal is extensive weight loss and working out on an empty stomach works for you, then do what’s best and listen to your body. Also, make sure that you’re hydrated.

For proper guidance on nutrition and fitness, subscribe for GOQii’s Personalised Health Coaching here. To read more on workouts and fitness, click here.

If this article helped you, let us know your thoughts in the comments below!

#BeTheForce

May 13, 2014 By Vrushali Athavle 8 Comments

Pre and post workout meals: Is it Important?

I was sitting in my office when I heard some loud noises coming from outside. It seemed like two men were having a heated argument. Curiously I stepped out to find out what was wrong. It was a customer who seemed to be very disappointed. Despite being regular to the gym and following the workouts as told by his trainer, he was not getting the desired results of weight loss leave alone a good physique. The receptionist was trying to explain to him, to take nutrition consultation but he was like “I eat very less, so diet should not be a problem”. Ain’t we all are own doctors and nutritionist and we really do not need the right consultation.

Looking at the never ending argument I went up to him personally to talk to him and tried to understand his problem. Through the conversation and after taking down his detailed history, I arrived at the conclusion that he is very passionate about workouts and hence manages to do it even when he is traveling. But his diet was miserable. I explained to him that diet and exercise go hand in hand. In fact, diet contributes 70% and exercise 30% to achieve the desired results. But 70% diet doest mean, you have to eat less, it means right meal, at right time, in right proportion. Hence, it is very necessary to look into your pre and post workout meals. He was taken aback at what I was saying and asked me to explain what are these pre and post workout meals?

I started with the importance of pre workout meals. The way your car requires fuel to run, the same way our body also requires fuel in the form of food to perform better during workouts. The same analogy applies. Pre workout meals should usually be a combination of complex carbohydrates and simple carbohydrates for slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise induced muscle loss. Now when you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fiber. Ideally one should eat about 2 to 3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption.

Some of the examples for pre workout meals can be whole wheat toast with banana and low fat yogurt and fruit smoothies with some granola bar or any traditional Indian meal.

At this point I was interrupted saying “This seems interesting, but what when I go for early morning workout. I do not feel like eating so much”.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tends to be between 10 to 12 hours. During this overnight fast, your glycogen stores slowly decline, because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit would be the best choice.

Ohhh great so I can have a banana before workout.

Yes banana can be a perfect option as it is rich in potassium, which drops down when you sweat a lot during workouts.

Are post workout meals also as important to consider as pre workout meals? Was his second query.

Yes absolutely. Immediately after workout our muscle cells develop high insulin sensitivity, which means that 30 to 45 minutes post workout our body gets a window of opportunity to absorb nutrients into our muscle cells and recover them faster. Thus, one should have such a meal which leads to increase in insulin levels to arrest muscle breakdown, increase the speed of glycogen re-synthesis, increase both the size and strength of muscles tissue, increase blood flow to the muscles which improves both nutrient delivery as well as removal of waste like carbon dioxide, lactic acid from muscle and bring downs the cortisol level, helping the body to maintain its immune functions as well.

Post workout meal should comprise of

Water to quench the thirst and to come out of the post workout dehydration.
Easily digestible carbohydrates like banana or potato to replenish your glycogen stores and your blood sugar level without disrupting the blood flow much to the worked out muscles and to spare the muscle/protein to be used as a source of energy.
First class proteins like chicken, fish, eggs, paneer, whey protein shakes, which will provide the body with all the required amino acids to carry out its repair work and arrest further tissue damage.
Antioxidants to help the body recover from free radicals that are generated during exercise.
Bottom line is to be aware and understand the importance of diet along with exercise and to start following a proper exercise regime with proper pre and post workout meals.

Water Intake Pre, During and Post Workout

Pre and post workout meals: Is it Important?

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