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Gym hard, eat harder

Your meal after an intense gym session is often the most important one of the day.

After a strenuous hour or two at the gym, your body is craving for nutrition. But don't binge on whatever you can lay your hands on. Knowing what your body needs, how much and what sources they should be obtained from — depending on your exercises — is very important.

Exercise fundas

Nutrition requirement depends on the type of activity – aerobic or anaerobic.

Aerobic exercises include cardio, dancing, and other long duration activities. Such workouts demand complex carbohydrates in your meal that will take a long time to digest.

Anaerobic exercises that involve short duration physical activity such as weight lifting, squats etc, require energy from adenosine triphosphate (ATP). Simple carbs is the answer.

When to eat?

The first hour after your session is called the 'golden hour', when it's most beneficial for your body to receive nutrition. If possible, have your meal within 30 minutes.

Diet depends on

• When you exercise, carbs are used as fuel. After workout, you enter a catabolic state where muscle glycogen is depleted. Your aim should be to replenish or refuel glycogen levels with simple carbs (a shake, sports drink or a smoothie).

• Spike up the insulin levels as it leads to proper muscle growth. Insulin stimulates storage of carbs and shuttles them to the right place, ensuring what you eat doesn't get stored as fat.

• The body needs amino acid to jumpstart muscular repair which comes with the breaking down of protein source. Hence, the goal should be to choose a meal with easily digestible quick carbs and quick proteins. An ideal breakfast should have a mix of complex and simple carbs, along with quick proteins.

What to have

Post workout Carbs

'Good carbs' such as whole wheat bread, brown rice contain fibre which slows down digestion. Have quickly digestible natural carbs such as frozen bananas, pineapples, honey etc.They are perfect to elicit an insulin response that promotes muscle glycogen replenishment. The more you assist the muscle repair process, the more you increase your metabolic rate.

If your aerobic workout is aimed at losing weight, you need 0.5 grams of carbs per kilo of body weight (1 gm of carbs gives 4 calories). Hence any fruit juice – canned or fresh is a good choice. On the contrary, if you are exercising to gain weight you need to consume 0.8 to 1 gram per kilo of body weight.

Post workout Proteins

Egg whites, chicken, fish etc are good sources of protein, but they take long to digest. The ideal post workout protein source is whey. It is easy on the liver, has a complete amino acid profile and gets absorbed easily. Plenty of whey protein shakes are available in the market. Choose one that gives about 30 gms of protein in a scoop. Casean is also a type of protein that's ideal for consumption after a gym session. A combination of casean and whey gives instant energy.

Once again, in an aerobic weight-loss session the protein requirements will be high — about 0.6 to 0.8 gms per kilo of body weight.But if you are looking at weight gain, then protein requirements become double because your muscles undergo wear and tear.

Stay away from

Fat

Fat slows down digestion of protein and carbs, hence avoid any element of fat in your post workout meal.

Vegetable juices

Vegetable juices give you the right amount of vitamins. They have anti-cancerous properties and boost immunity. But they aren't the best options post workouts as they have less carbs than glucose drinks and negligible quantity of protein.Keep your wheat grass, spinach, bitter gourd, cucumber, mint and coriander juice for breakfast or lunch.

Caffeine

Your body might crave a hot cup of coffee or chai after exercise, but these drinks de-hydrate your body. If you must have it, take black coffee without milk or sugar before your workout begins

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