How much water should one drink while jogging for 45 minutes? Is there a certain supplement or drink I need to have during my workout without feeling tired? When do I feed my body after my workout? These are certain questions that are often asked by those who feel the need to maximise their workout.
Always have water. It helps balance the pH levels of the body and buffers the lactic acid after a long workout.. A slight dip in the hydration levels can impair one’s performance and a certain percentage can cause stress on your cardiovascular system.
An active woman should consume at least 12 cups of fluid and males should have 16 cups. We have to get credit for eating water rich foods. You can weigh yourself before and after your activity in case you’re worried about your fluid intake or losses during your workout.
For better or perfect results, drink 2 cups of fluids before your workout. While working out, drink at least 6 to 8 ounces of water. During the summers, as it is really hot, listen to your body and drink more than recommended.
Electrolyte replacement is important for those excreting for more than 90 minutes. Sports drink are a perfect choice for endurance athletes.
Energy = Carbohydrates
Carbohydrates are the source of energy during moderate to intense workout. Aim at consuming at least 45-65 percent calories from carbohydrates.
Vegetables and fruits
Dairy and dairy alternative products
Beans, lentils, nuts, seeds and soy products
People should eat energy foods before their workout. Athletes working out for more than 90 minutes should eat before their workout. The recommended amount is 30-60 grams per hour, which is an easy intake of carbohydrates. Sports drinks, bars and gels help meet the need.
The Need for Protein and Fat
The body needs its protein for muscle repair. Aerobics has less impact on the breakdown of protein, as compared to resistance exercise, but deficiency of protein hinders the performance. The intake of protein should be at least 10-35% of everyday calories.
Several people meet their protein requirements with chicken, fish, beans, nuts or low intake of fats. With a blend of carbohydrates, protein is helpful after a good workout. Most athletes have chocolate milk as it the best way of meeting the protein and carbohydrate requirements.
In the end, we all need fat, even though most sources are better than others. The daily intake of 20-35 percent calories comes from fats. Low fat diets can leave you feeling tired and could cause health problems. Intake healthy unsaturated fats like mono and polyunsaturated.
Supportive: Fish Oil, Vitamin D, Tri Fibre and Multivitamin
Assists in improving the immune health, keep joints strong, improves flexibility, reduces inflammation, oxidative stress and strengthens bones, heart, brain, digestion and eyes healthy.
Post: Incredible Whey and Wheylo are ideal proteins to prevent muscle loss, maintain muscle mass and lose bad fat from body.
Consuming protein post aerobic exercise increases whole body protein turnover, and has a beneficial effect on the protein turnover after a low- to moderate-intensity exercise.
It aims to provide whey protein concentrate preserved in it’s original form along with the goodness of coconut milk to deliver essential fatty acids as well.
Pre: Power Active assists perfectly as a pre meal in keeping the energy levels up and preventing muscle damage. Additionally, presence of vitamins, minerals and special ingredients helps boost performance.
It is a perfect pre workout snack, with a combination of protein and carbohydrates with certain electrolytes and special ingredients which may help improve athletic performance.
During: Snergy keeps energy levels high during exercise and prevent muscle cramps.
An electrolyte rich drink keeps you going by maintaining your fluid balance and keeps you hydrated.
Bed Time: MiCasein and Power Glutamine supports enhanced overnight muscle recovery, reduces cramps and aids in repairing damaged muscles.
Its helps aid recovery after aerobic workout and boosts muscle growth by slowly releasing amino acids.
A great recovery protein which can be mixed with whey protein or can be taken alone post aerobic workout.