Nutritional blunders gymmers commit

The most earnest of gymmers negate benefits of exercise by defaulting on what they eat, and when
To eat is a necessity, but to eat intelligently is an art. The saying is especially true if you are a gymmer. Most fitness enthusiasts exercise right but eat wrong, nullifying half the good.
Pre-workout
Research says your pre-workout meal, if you weight train, must contain 80 per cent carbs and 20 per cent protein. Since protein needs to be broken down into amino acids so that your muscles can repair themselves and stack up lean tissue, it’s best to have a little protein an hour or two before strength training, to power you through a good workout.
If you are opting for a cardio session — yoga, aerobics or a run — your pre-workout nutrition should comprise mostly carbs. Fitness expert and sports nutritionist Leena Mogre says, “Something light like an apple eaten 30 minutes before your workout is ideal. A boiled, unskinned potato is good too. But if you plan to go for a run, have a banana. Don’t drink tea before a workout as the sugar spike will leave you tired soon.”
Slow-burning complex carbs found in fruits, vegetables, wholegrain bread, rice, pasta, and cereals are ideal for a pre-workout meal. These take longer to convert to glucose, keeping your blood sugar levels stable, preventing you from suffering an energy crash in the thick of your regime. “But the more calories you consume before a workout, the longer your body takes to digest them and turn them into energy. So, a small snack is always better to kickstart your session,” says Mogre. Stay away from simple sugars found in cakes and candies.
Post-workout
What’s referred to as the recovery period is the window when muscles restore themselves. Around 30 minutes after a cardio session, your body is geared to refuel its energy reserves — muscle glycogen. For weight training, this post workout nutrition window lasts for two hours.
Depleted muscles need time to heal; even more than 24 hours to replace glycogen stores. But what they get immediately is key to building lean muscle. Mogre says, “To give your body instant protein, whey protein is the best option because it is the most complete form, and digested quickest.” Another favourite carb-protein drink is chocolate milkshake with very little sugar. If you eat chicken, fish or pulses, the protein in them will take a while to be absorbed by the body. “You can also try three egg whites and one yolk. Nuts like almonds and walnuts are great sources of energy too,” adds Mogre.
The reason why many nutritionists recommend consuming protein within 20 minutes of a workout is because enzymes that help the body re-synthesise muscle glycogen are most active during this period. Besides, timely refueling ensures you don’t encounter muscle soreness.
Only protein isn’t enough. To restore muscle glycogen, consume carbs too. The best carbs to have in this window are fast-burning carbs (potatoes and white rice). Mogre suggests you have your meal within 15 minutes of your workout. “And within 90 minutes, you must consume about three fourth of your day’s protein requirement.”
Water and fluids
Having a glass of water an hour before your workout ensures the fluid makes its way into your muscles during exercise. In case you sweat profusely during workout, your body will need more water. The simple rule is this: replenish the fluid you lose. Mogre says, “It’s worrying to see gymmers sipping on electral or glucose water when your body doesn’t need the electrolytes or calories they contain. Drinking glucose water sends your blood glucose levels into a tizzy, pushing you towards a mild addiction to sugar. You need it only if you play an outdoor sport like cricket or football.” She suggests water tinged with lime and a pinch of salt, or a glass of coconut water. Having small, quick gulps of water instead of sips is better since in the latter, fluid is likely to leave the stomach more rapidly.
Fat facts
Mogre, like most fitness experts, recommends six to seven small meals a day instead of three large ones. The evening snack though can be quite the game-changer. “You are most likely to eat fat-laden junk around 6 pm, when your day at work ends. You reach home an hour or so later and munch on whatever is availablefarsan, chiwda, cake, etc. This wreaks havoc on your dinner quantity and time,” she explains. Instead, opt for a carb and protein-rich snack, like a soya pattice or an egg sandwich. You provide your body nutrition and are ready for dinner by 8.30 pm.
Including fat-rich food immediately after a workout negates exercise benefits, slamming the brakes on digestion, slowing down the assimilation of protein and carbs that your body urgently needs. Mogre says, “Fat doesn’t leave your body easily. Even if you workout rigorously, consuming excess fat negates all benefits.” Always go for good fats — omega-3 fats found in tofu, walnuts, flaxseed, salmon, soyabean and pumpkin seeds.
The case study: Atalia alves
I used to be fit three years ago when I was actively playing football in college. Although I have kept myself busy with some physical activity, I have gained some weight, which is why I enrolled at a gym.
I wake up at 9 am, and my day begins with a cup of green tea. For breakfast I have eggs, cereal or muesli. At 1 pm, I have chapatis with chicken or fish curry. At 4 pm, I have chai with four to six biscuits. I have a soft spot for chocolates. I drink alcohol only occasionally. I often reach out for a Snicker bar before and after my evening workout. I have a light dinner of salad or roast chicken with veggies.”
Mogre’s advice for Alves
You suffer from dehydration, which is causing water retention in your body. Rectify it with a glass of coconut water. You should wake up a little earlier and drink four glasses of warm water to cleanse your system. Your breakfast is fine. Carry a fruit and some nuts to snack on once you reach college. For lunch, don’t go beyond two phulkas with chicken or fish pieces. Avoid gravy. Adding a salad will make the meal wholesome.
Having tea is a good idea but have it with only one teaspoon of sugar and no biscuits. Have a chocolate-flavoured protein bar instead of chocolate, an hour before you hit the gym at 7 pm. After your workout, have a protein milkshake or the remaining half of the protein bar.
Dinner should be one phulka, lots of lettuce and chicken if you wish. Keep your alcohol consumption very low. Carry a bottle of water wherever you go. Ensure you drink five litres a day.”
Anand.Holla@timesgroup.com