When you exercise hard, your body burns the stored glucose in the muscles called glycogen. You need to replenish this glycogen by eating complex carbs, essential fats and plant proteins after the workout. Otherwise muscle loss may occur during the following workout.
Vitamins are important, especially when you are doing high-intensity workouts. Antioxidants like A, C, E, and selenium are great anti-inflammatory nutrients, B vitamins are essential for energy and deficiencies can be detrimental to your overall nutritional status. Consume foods rich in these vitamins and minerals. If you’re planning to take supplements, do consult a health and nutrition practitioner first.
Boost your antioxidants whenever you can. Load up on dark leafy green vegetables, fruits and veggies, acai berries and chia seeds. Chia seeds are an excellent choice for runners as they help with endurance.
Getting too much protein can put a strain on your kidneys. Instead of protein supplements , eat high quality protein, such as fish, chicken, nuts, beans, and eggs. Remember that protein is not just about quantity but about quality.
Generally, athletes have higher iron needs, and female athletes are more
at risk of iron deficiency. So be sure to include iron-packed foods like meat products; edamame, chickpeas,
and soy for vegans. Consult your physicians if supplements are
It is important to replace electrolytes, especially if it is hot. Avoid sugary energy drinks as they are loaded with sugar, preservatives, colourings and artificial flavourings. Instead, opt for coconut water, or make your own mix adding a pinch of Himalayan salt, juice of a lemon and honey to a bottle of water.
Adequate intake of fat is necessary for athletes and should comprise 30%
of total daily calories. It is recommended that the fat intake should at least
be 10% Monounsaturated fatty acids (MUFAs), 10% Polyunsaturated fatty acids (PUFA) and no more than 10% of saturated fat.
Quinoa, Edamame, Toasted Almond, Spinach, Eggs, Roasted Chicken, Smoked Salmon, Avocado, Feta Cheese
Quinoa, Spinach, Roast Chicken, Eggs, Avocado, Edamame, Salmon, Toasted Almond, Sesame Lime Dressing, Basil Pesto Dressing