If you want to be healthy, you have to make sure the bases are covered. Here's a handy list.
Eating and exercise go hand in hand.
What is the use of working out, if the food you eat doesn’t complement your fitness goals or help your body achieve its daily target?
6 Steps to Get the Most Nutrition Out of Your Fruits and Vegetables in Every Meal
A raw salad or smoothie might seem like the best way to load up on vitamins and antioxidants. But the nutritional value of many foods is enhanced by cooking.Read more >
While some of us have helpful trainers who monitor every bit of food that goes within, for those not as fortunate, here is a quick list of all the foods you can have before exercising.
Do remember though, if you are undertaking a super intensive workout in the gym or swimming, it’s best to have your meal at least one hour before you begin. For light exercises, eat your last meal 30 minutes before you start.
1. Granola with milk and banana
Bananas are excellent sources of carbohydrates, magnesium and potassium—all of which keep your muscles from cramping.
The granola adds to the much-needed nutrition that your body will need during the hectic hour(s). If you haven’t stocked on granola yet, click here to purchase it online.
Oats are great pre-workout food, especially if you exercise in mornings. Eat them in whichever way you prefer—loaded with fruit, cooked like pulao or blended into a smoothie. Just one bowl will keep you full for a long time, and you won’t feel the crash during workout sessions. (Click here to buy them now)
3. Savoury sandwiches
Shampoo to Pain Reliever: 10 Things I've Stopped Buying From The Market
Earbuds, drain de-clogger, face scrub & more — here's how I scratched these items off my shopping list, cutting down my monthly expenses and my carbon footprint. #LiveGreenRead more >
Kill your hunger with sandwiches made with whole-grain bread. Make sure you don’t stuff it only with butter and cheese. Instead, add lettuce, tomatoes, cucumber too. The veggies keep you hydrated while whole grains keep you full.
4. Sprouts and legumes
Mix up sprouts with chopped tomatoes, cucumbers and other veggies. Sprinkle some salt, chilli flakes, oregano, and any other spice of your choice. Mix well and let it sit for about 10-15 minutes. Eat 30-60 minutes before workout.
Fruits that boost your stamina
Citrus fruits, fruits with high water content and those that provide nutritional value to keep your muscles working are all great ideas before the gym. You can have them raw or mix them up and make a salad. Here are some excellent examples of pre-workout fruits.
– Bananas for their potassium, magnesium and carbohydrate content.
– Apples are chockful of fibre and water and keep you full and hydrated
– The citrus value of oranges keeps the muscles from cramping. The same is true for kiwis, melons and sweet lime.
– Strawberries contain simple carbs and potassium and are a wonderful pre-workout snack!
Liquids before your workout!
1. Black coffee
The caffeine in the coffee gets your adrenaline rushing and keeps you active throughout the workout. Don’t overdo it though and make sure you have limited quantities of the black coffee at least 30 minutes before workouts.
Whether fruit-based or a mix of vegetables and fruits, smoothies will keep you full and hydrated. Add a bit of ginger and honey to it to blaze through the workout.
3. Cold milk
Add a dollop of honey to a glass of cold milk, mix well, and you are good to go!
Yep, it’s a wonderful pre-gym as well as a post-workout food. Click here to know more.
Fruit juice works like magic to get your muscles ready for exercise and keep you going. Combine it with a healthy sandwich for a kickass pre-workout meal!
Also, your juice needs to be preservative-free. You don’t want unhealthy coming in the way of your dedicated efforts. Follow this link to browse through organic juices with the real goodness of fruits!
You may also like: Egg Shell Powder: An Unlikely Hero for Those Calcium Boosts You Need
(Edited by Gayatri Mishra)
How to Make Your Own COVID-19 Mask at Home: Check Steps Issued by Govt
Issued by the Office of the Principal Scientific Advisor to the Indian government, this guide provides a simple outline to make, use and reuse masks at home.Read more >