The dietary and nutrition needs of those working out intensely are completely different from any average human being. When it comes to maintaining a balanced diet, you often get confused thinking what should ideally be their intake and when. Interestingly enough, you should keep on taking food before, during and after their exercises; it is only through proper nutrition and balanced diet that they can remain energized and keep up with their superior performance.Following is the ideal diet pattern that you should follow to get apt nutrition during your hard core workouts, without piling on useless calories.
Here Are The 6 Healthy Diet Plan For Intensive Workouts:
Carbohydrate Laden Breakfast
A diet that is rich in carbohydrates would be the first choice in order to maintain their energy and stamina throughout. In order to get maximum benefit out of a diet rich in carbohydrates, swimmers must take whole grains and whole wheat in huge quantities during the first meal. Strengthening muscle cells is imperative for such individuals; hence consumption of lean meat is very essential. Hence you must indulge in having food with lot of carbohydrates that eventually get burnt out in due course of their workouts. Hence their ideal breakfast should consist of peanut butter, toast, banana, yogurt and whole cereal.
Eating Before Workouts
Just an hour or two before working out, you must intake carbohydrates in the form of snacks or a light meal. However, you should not indulge in over-eating as it might put them in the risk of having cramps in their stomach while exercising.
Foods To Avoid
While you have to be careful about what to eat, they should also be careful about what not to eat. They must refrain from oily foods, fried foods and junk foods as these take a lot of time to get digested and also harm physical health. They do not also provide sufficient energy, which is a pre-requisite for anyone doing hard core exercises or workouts. Just like fried foods, you should also abstain from soda, desserts which are high in sugar content. Once sugar wears off, you would inevitable feel very tired.
It is important to remain hydrated throughout. Hence consumption of water at regular intervals is highly suggested. Abstain from sugar added or flavored water but stick to at least 10-12 glasses a day. This will help you remain hydrated all day through.
Eat More Frequently But Small Portions
For those who are working out professionally or aim at working out at least 2 hours a day, it is vital that you continue eating light. Opt for healthy snacks that would keep blood sugar as well as energy level up. A good choice would consist of dry cereals, fruits and energy bars. Do not eat too close to your working out time.
Post Workout Meals
Most individuals hardly realize the importance of eating after rigorous exercises. In fact many of them neglect it. But after they are over with their intense workouts, they must refuel their bodies with recovery foods. Fresh fruit juice would supply ample carbohydrates, fluids and electrolytes as well. It can be taken in diluted form as well. After one finishes their workout, their bodies require nutrients in order to mend the muscle tissues and also replace glycogen stores. Hence, a proper mix of proteins and carbohydrates would be commendable. Foods like wheat toast, eggs, low-fat chocolate milk, protein shakes, yogurt, turkey sandwich or a smoothie with fruit would help to fulfill this requirement. In order to replenish the deleted glycogen stores, two or three hours after getting over with their trainings, you must aim to consume carbohydrates e measuring 0.5 grams for each pound of their body weight.
Remember, the absence of proper nutrition may lead to severe suffering in the form of glycogen depletion, dehydration and also gastro intestinal discomfort. So follow a sensible diet plan along with rigorous workouts.