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Performance Food: A Beginner's Guide To Getting In Shape

By Sanjay Gouda

Updated - Oct. 25, 2019 5 min read

Fitness Isn’t A Seasonal Hobby! Fitness Is A Lifestyle!

Best Diet-Plan

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Nutrition Is Super Important For Fitness

Working out first in the morning is one of the best habits you can get into. It can help you speed up your metabolism system, stabilize your vitamins and minerals, regulate your appetite, and outset your day off with a great accomplishment. However, deciding what to intake to fuel your workout seems a bit complicated and confusing. it’s not as simple as choosing vegetables over doughnuts. You need to consume the right food at the right times of the dayLearn about the importance of healthy breakfasts, workout snacks, and meal plans.

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Get-off To A Good Start!

A very common question arises - When should you eat?


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Anything we consume typically takes about 45minutes to digest so it is suggested eating a small meal 45 min to an hour before you begin your workout.  Although that may seem like a lot early in the morning, even if you eat a little snack when you first wake up in the morning you should definitely find that 45 minutes as you are brushing your teeth, putting on your Gym wear, and stretching.


What Should You Eat?

You would need a great amount of energy when it comes to a pre-workout meal. Well, carbohydrates are your best friend in this case. They break down quickly so your body can utilize the fuel to energize your workout in the morning. You need to count on the right carbohydrates fibre- and protein.


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Follow these tips: 

  • 1 slice whole-wheat toast, 1 tbsp. almond butter, ½ banana
  • 6 oz. plain yogurt and ½ cup fresh berries
  • 1 apple & 10 cashews
  • 1 scoop protein powder, 4 oz. fresh fruit or vegetable juice, 4 oz. water


How Much Should You Eat?

For a typical 1hr Gym workout, your pre-workout snack should be around 200 calories. This will give you enough fuel to energize your workout but since this energy is limited so after 1hr of intense workout you may feel sluggish and dizzy. Better to know in advance!


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Advance Your Muscles And Spirit!

3 Most Important Things To Consume After A Workout

From a big-picture perspective, protein, dietary carbohydrates, and water should be the primary focus of your recovery protocol. Focus on these three things, and you’ve taken a big step in the right direction.


What Should You Eat After A Rigorous Workout?

As per experts, a protein and fiber-rich breakfast may fend off hunger pangs for longer and boost the energy you need to keep your day going. Follow these magical tips:

  • Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fibre. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
  • If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.


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Pack Protein Into Your Snacks And Meals

Proteins are inevitably an essential element to help keep your body growing, maintained, and repaired. It also plays a vital role in building and repairing muscles so that you can enjoy the benefits of your workout. Adults need to take about 0.8 grams of protein per day for every kilogram of their body weight which is equivalent to about 0.36 grams of protein for every pound of body weight. older people and Exercisers may need even more.


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The protein can come from:

  • Poultry, such as chicken, turkey, and eggs
  • Red meat, such as beef and lamb
  • Fish, such as salmon and tuna
  • Dairies, such as milk and yogurt
  • Legumes, such as beans and lentils

For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.


Boost Your Fruit And Vegetable Intake

Fruits and vegetables are the ultimate sources of antioxidants, vitamins, minerals, natural fibre, and other necessary compounds that your body needs to function properly. They’re also low in fat and calories. Aim to fill half your plate with fruits and veggies at every meal preferably “eat the rainbow” by choosing fruits and veggies of different colours. For snacks, keep dried fruits in your workout bag and raw veggies in the refrigerator.


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Choose Healthy Fats

Fat is a primary fuel for aerobic exercise. Getting healthy unsaturated fats will help you provide essential calories and fatty acids to keep you moving.


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Healthy options include:

  • Seeds
  • Avocados
  • Nuts
  • Olives and its oil


Balance Is The Key

As you settle into an active lifestyle, you’ll probably discover which meals give you the maximum energy and which have negative effects. The key is to listen to your body and balance what feels right with what’s good for you.


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Follow these tips:

  • Aim to make breakfast a part of your routine.
  • Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
  • Stock your fridge and gym bag with healthy workout snacks.


The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.


Q. Should I drink water before a morning workout?
 Staying hydrated is essential for your health, particularly when you're working out and possibly losing a lot of water through sweat. General guidelines are to drink 17 to 20 ounces of water 2 to 3 hours before exercising, another 8 ounces during your warm-up (or 20 to 30 minutes before exercising), 7 to 10 ounces every 10 to 20 minutes during exercise, and 8 ounces of water within 30 minutes after exercising. Yes, that's a lot of water!


Q. Should I have an empty stomach before exercising and gym?
A. No! One shouldn't be empty stomach before hitting the gym. You must have some lite and rich food before you resume your workout. However, excessive intake may feel you bloated while exercising. 


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