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Pre Exercise Intake


Pre Exercise Intake

Cardiovascular exercise and weight training use carbohydrate as the primary fuel. The perfect pre exercise combo is a mix of complex carbohydrates and slow release first class proteins to provide sustained release of energy and amino acids to support energy requirements till the end of the workout.

Carbohydrate options (Whole cereals rich in carbohydrates with moderate fibre)

Oats, Museli/ Wheat flakes, Chappati, Unpolished rice, Millets, Dalia or lapsi, Wheat bread sandwich, Pohe, Upma, Cheelas, Idlis

One could choose a low glycemic index fruit like apple, pear, papaya, orange that is low on sugar and high on fiber provided one chooses to jog, run, or perform cardio exercise.

Choose a Low Glycemic Index Fruit

Protein options (Ideally it is best to choose the slow release casein protein, found naturally in milk)

Skim milk paneer, Glass of whey protein powder in skim milk, Casein - whey protein blend, Egg whites

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If one plans to exercise after work in the evening then it is essential to rehydrate self with a glass of salted chaas (buttermilk), coconut water or lime juice and recharge with a fistful of nuts such as almonds or walnuts. Whole fruits must be avoided late evening as the metabolism goes slow.

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