5 Nutrition Tips to Power Your Workouts

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team


Just like the two sides of a coin, exercise and nutrition go hand in hand. Like how fuel is crucial for the smooth running of a vehicle despite a good service, good food is essential to magnify the outcome of your workouts. If you are already hitting the gym hard or planning to do one, take time to know what you can do to reap the benefits of your workouts.



1. Do Not Ignore Breakfast


Many people believe that skipping breakfast helps in weight loss. Imagine driving a car with no/minimal fuel. Is it possible? No. Just like it, doing a workout without a proper breakfast makes you tired soon. You can maximize your workout limit and burn more calories with a good amount of nutritious breakfast like whole-grain cereals, bananas, pancakes, yogurt, juice, or low-fat milk. Also, a cup of your morning coffee is fine before a workout.

2. Be Wise With Portion Size


Having breakfast before a workout does not mean that you can crunch on a heavy meal. Be mindful of the portions of food you take for breakfast. Do take bite-sized carbohydrates to avoid slacking. Also, breakfast time is crucial. If you plan on taking a heavy meal, take it atleast 3 to 4 hours before a workout. Small meals can be taken 2 to 3 hours before a workout. Small snacks an hour before exercising is acceptable. Having less than an hour before hitting the gym, grab a fruit.


3. Snack in Between


Pit stops between a long trip are much needed for refreshing. Similarly, snacking in between boosts your blood glucose level and avoids distracting hunger pangs. While doing moderate workouts, sip in atleast water. During intense workouts, take raisins, bananas, energy bars, peanut butter sandwiches, or low-fat milk in between exercises.

4. Refuel Up


Refueling your vehicle is imperative after a long journey. In the same way, after your strenuous workout, make sure you give yourself a good treat. Take a meal rich in carbohydrates and protein within two hours of exercise to help your muscles recover the depleted glycogen stores. Fruit, yogurt, brown rice with chicken, peanut butter sandwiches, pasta with meatballs, etc., are good choices for post-workout meals.

5. Hydrate Yourself


No workout is complete without sweating out your extra calories. For the amount of water, you lose, drink enough water to prevent dehydration. Hydrate yourself before, during, and after a workout. Sports drinks can be taken during strenuous exercises to replenish your electrolytes. Drink 2 to 3 glasses of water before and after a workout and half to one cup of water between the workout.


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