You do not need expensive supplements or a complicated diet to fuel your training. Everyday Indian food works very well. What matters is eating the right type of food at the right time, so you have energy for the session and what your body needs to recover afterwards.
Before your workout
The goal is steady energy without feeling heavy. Eat a meal that is rich in carbohydrates with a little protein, and low in fat and fibre, about one to two hours before training. If you only have 30 minutes, choose something small and easy to digest.
Easy pre-workout ideas
- A banana with a spoon of peanut butter
- Idli with sambar
- Poha with a handful of peanuts
- Oats with milk and fruit
- Toast with a boiled egg
After your workout
After training, your body needs protein to repair muscle and carbohydrates to refill its energy stores. Try to eat within a couple of hours of finishing your workout.
Easy post-workout ideas
- Eggs with roti or toast
- Curd rice with a side of dal
- Paneer or chicken with rice and vegetables
- Chickpea or sprouts salad with curd
- A glass of milk or a protein smoothie with fruit
Do not forget water
Drink water through the day, and sip during your workout, especially in warm weather. If you sweat heavily or train for more than an hour, you may also need to replace fluids with something like coconut water or a pinch of salt and lemon in water.
A few simple rules
- Eat regular meals. Do not train on an empty stomach if it makes you dizzy.
- Include protein at every meal, from dal, eggs, paneer, curd, chicken, fish or sprouts.
- Choose real food first and supplements only if needed.
- Pay attention to how food makes you feel and adjust.
Everyone’s needs differ based on their goal, body and health. For a plan that fits you, ask about our Nutrition Coaching. If you have a medical condition or food allergy, speak to a doctor or registered dietitian.
