How important is nutrition if you are planning to increase your workout intensity?
Doing a highly vigorous activity with interspersed periods of short pauses or lower intensity exercise for recovery is known as high-intensity interval training. High-intensity workouts burn the same amount of calories as low-intensity workouts, but they take less time to complete. High-intensity exercise is a potent way for improving your body’s ability to rely on stored fat for fuel, allowing you to exercise for longer periods of time while also improving your body composition.
Increased workout intensity has several advantages.
- High-intensity workouts can burn a lot of calories in a short period of time.
- Your metabolic rate is increased for several hours after you exercise, resulting in additional calorie burn.
- It aids in fat loss despite a significantly shorter time investment.
- Muscle gain can be achieved by high-intensity workouts, although it occurs primarily in the trunk and legs.
- Even though the workout is shorter, it can boost oxygen consumption more than regular workouts.
- It aids in the reduction of blood sugar levels and insulin resistance.
Pre-workout diet: Fueling your body one or half an hour before you exercise is great. It is possible to accomplish this by following the steps below.
Before a workout, eat the following meal:
The items listed below should be included in your pre-exercise meal because eating well can aid revitalize your workout.
- Drink plenty of water. It’s critical to drink 2 cups (16 ounces) of water two hours before exercising. Staying hydrated is essential for a productive workout.
- Foods low in fat
- Foods with moderate carbohydrate and protein content.
- Foods that are low in fiber
- It’s critical to eat a variety of healthful carbs. Whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits, and vegetables are examples of these foods.
- Avoiding saturated fats and even a lot of healthy protein before a workout is a good idea because these fuels digest slowly in your stomach and pull oxygen and energy-delivering blood away from your muscles.
- Ease of digestion carbs can help you feel less sluggish.
Avoid these foods:
- Soft drinks
- Fried meals (French fries, hamburgers)
Post-workout protein-rich snacks include:
- Whey protein: Whey protein accounts for 20% of all protein present in milk and other dairy products. It’s a crucial protein for muscle growth since it’s readily absorbed and generates a jump in blood amino-acid levels. As the body repairs and grows muscle fibers after a workout, this is exactly what it requires. Whey protein is high in glutamine, the most common amino acid in muscle, as well as branched-chain amino acids, which help to fuel muscles during exercise. Ricotta cheese and Greek yogurt are the greatest sources of whey protein in the diet.
- Smoothie: A smoothie made with fresh fruits and milk can be an excellent post-workout snack. Fruit is the most vital source of energy for your body during high-intensity workouts since it contains simple sugars that are easy to absorb. Add bananas, peanut or almond butter, oats, flax seeds, and almond milk or Greek yogurt to make it more nutritious.
- Cottage cheese: Cottage cheese is a wonderful workout food since it contains a lot of casein and whey protein. Whey protein, on the other hand, is a bodybuilding protein that helps gain muscle mass and burn fat. Casein is a slow-digesting protein that is good for your muscles and helps them grow and heal.
- Eggs: When compared to any other whole food protein source, eggs are an incredible source of protein. When compared to other protein sources, they are a low-cost, adaptable, and convenient option. In addition to protein, eggs provide vitamin D and healthy cholesterol, both of which can help with muscle growth.
- Chicken: Chicken is a muscle-building protein that is also a lean source of protein that contains all of the essential amino acids. Another benefit is that it is extremely versatile, as it may be prepared in a variety of ways.
- Soy protein: Soy protein is one of the few plant-based proteins that contains all of the required amino acids, and it has been found to be just as effective as whey protein in terms of muscle growth. Tofu, soya milk, and tempeh are all good sources of soy protein.
- Quinoa: Quinoa is a fantastic complete grain that provides all nine necessary amino acids required for muscle growth. Quinoa and brown rice can be mixed to make a delicious and nutritious dinner.
Long-duration, low- to moderate-intensity exercise necessitates the use of fat as the primary fuel source. Even when carbohydrate is the primary fuel source during a high-intensity workout, fat is required to aid access the stored glucose (glycogen).
Timing is crucial when it comes to fats. Because fats digest more slowly, you should consume any fat-laden meal or snack a few hours before an exercise to avoid it settling in your stomach during your workout.
However, not all fats are created equal, since extra saturated and trans fats can be harmful to your health and workout routine, as well as causing weight gain over time.
The best fats to consume during a workout are:
1) Nuts: Healthy fats can be found in nuts such as almonds, pistachios, walnuts, and peanuts. Because their fat is unsaturated, they have been shown to lower inflammation, making training simpler and reducing recovery time.
2) Seeds: Chia, flax, and hemp seeds are high in omega-3 fatty acids and make a delicious addition to smoothies, salads, and energy balls. They offer strong anti-inflammatory qualities, allowing you to train harder, recover faster, and have less muscular discomfort.
3) Avocados: Avocados are high in monounsaturated fats, which help to lower inflammation, improve heart health, and fill you up without making you feel bloated. It also contains approximately 20 vitamins, minerals, and phytonutrients that are useful. As a result, it is an excellent post-exercise meal because it aids in recovery after a strenuous workout. They also contain a lot of potassium, which aids in muscle recovery and regeneration.
4) Salmon: Because salmon is high in heart-healthy omega-3 fatty acids, it is considered a good fat and should be consumed twice a week. Salmon is high in vitamin D, which helps to maintain bone density and prevent fractures.
Bacon, packaged desserts, and butter are all fats to avoid during a workout.
Drinking water before, during, and after exercise is critical:
Water aids in the cooling of the body’s system. Your body will not become dehydrated if you drink enough water. We are made up of up to 60% water. As a result, staying hydrated is critical for our bodies to function properly.
Drinking water before, during, and after exercise is critical:
Water aids in the cooling of the body’s system. Your body will not become dehydrated if you drink enough water. We are made up of up to 60% water. As a result, staying hydrated is critical for our bodies to function properly. One of the most basic need for survival is water. Water is required for the normal function of every cell, tissue, and organ in our bodies. Water is used by the body to regulate temperature, aid digestion, carry nutrients, lubricate joints, and eliminate waste. All of these processes are necessary for a person’s body to function properly.
Water is essential for healthy health and a high level of performance in the gym and throughout training. We lose water throughout the day, not only from using the lavatory, but also from sweating and breathing. When we are physically active, we lose water at a quicker rate, thus we must replenish to stay hydrated. Ensure that you drink 500 mL of water every hour while your workout.
Due to a lack of water during the workout, the following results occurred:
Drinking less water than is recommended causes the following health problems.
- Dry mouth
- Lack of sleep
- Lack of concentration
- Bad skin
- Darker-than-normal urine
Consult a nutritionist who can help you create a personalised strategy that incorporates all of the above tactics. Nutrition is crucial, and it’s crucial to fuel your body with the correct nutrients before, during, and after your workout. Poor hydration can cause serious health problems if you don’t feed your body properly and you’re overworking your muscles and bones. As a result, competent nutritionist assistance will assist you in achieving your objective.
Hope, now you know what to have as nutrition while workout. With the award-winning celebrity nutritionist and one of the best sports Nutritionist in India, Mr. Ryan Fernando as our head nutrition coach, we are a team of 60+ dieticians and 9 clinics across all the major cities of the country.
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