I get quite a number of calls from fitness freak on how to manage nutrition during workouts in a shutdown situation.
In a situation like this a close tab on your carbohydrates and proteins is a must. The energy giver is carbohydrates thus it has to be on a higher side. If some of us do not have any physical activities then we need to reduce the intake of carbohydrates. Protein intake has to be in the range of 1 gram to 1.5 gram per body weight. Fitness and nutrition are a strong foundation for keeping out of bounds the lifestyle diseases.
The much needed protein: this gives mass and strength to the body specially to the muscle. The intake should be a proper mix of biological and more natural sources of diet. These include: Lean meat, eggs, dairy product, pulses, legumes, whole wheat and oats. Always have protein in some form with your regular diets. Remember protein helps in repairing, restoring and building your muscle tissues, thus it is important to have a good protein intake.
Can carbohydrates be left behind: as discussed earlier carbohydrates are a must as it gives the much needed strength for your workouts. When you are opting for carbohydrates in your meal, go in for complex carbohydrates which are slow in digesting and give a steady flow of energy. Eliminate refined carbohydrates and sugars. The best complex carbohydrates foods: are the millet families, brown rice, wheat and quinoa.
Remember VIBGYOR: violet–indigo–blue–green–yellow–orange–red. Have vegetables and fruits of these colours, which are packed with vitamins, minerals, fibre, antioxidants and phytonutrients. It should be in the form of salads, soups, stewed, stir fried with your favourite seasoning. Make your own concoction of smoothies and juices with the fruits, lime and ginger.
Fill it up before you start: Do not do any workouts with an empty stomach as it will have extra strain on the body. Have a dose of bananas, munch some nuts or a whole wheat bread with peanut butter. Body energy will deplete fast if you start your exercises in an empty stomach, at times it causes irreparable loss to muscles, tissues and ligaments. Idle it out with carbohydrates and proteins: after workouts, have a good combination of carbohydrates and proteins. This will build your stamina and repair the tissues and muscles and heal soreness and pain. Fruit smoothies, oats, eggs in any for (not fried), ginger, lukewarm turmeric milk to ease out soreness or pain.
Disclaimer: These are the views of the author and not that of Prameyanews.