Maximize your workout: Eat right before and after training

“What do I eat before and after a workout?” This is a question that Abhilash Fernandes, a Bengaluru-based conditioning coach and personal trainer, is frequently asked by his clients. The question underlines the fact that food and exercise go hand in hand.

However, there is no one food or snack that will transform you into Wonder Woman or Thor after a workout. The key, says Fernandes, is to “know exactly what to eat and when to eat it.” So even if you’re preparing for a squat, asana or tough workout on the rowing machine, you should know some basic nutrition rules.

When it comes to protein intake, a generally accepted formula is that on average a person should consume 1 to 1.2 grams of protein per kilo of body weight. “For example, if a person weighs 60 kg, they should consume 60 x 1.2 = 72 grams of protein daily,” explains Fernandes. He adds that it’s best to keep the meal plan simple. “Eat simple carbohydrates like a banana about 20 minutes before training and a maximum of 30 grams of protein within 20 minutes after training to allow your muscles to rebuild,” he says.

According to Fernandes, it’s good to eat a fruit like a banana 20 minutes before a workout because that’s how long it takes for the fruit to be absorbed by the body as energy. And according to Fernandes, it’s safer to eat some protein at each meal than fat because protein requires more energy to break down into amino acids and build healthy muscle. Although he recommends this general formula, Fernandes adds a warning: “Discuss your goals with your trainer before following this workout plan.”

Heena Trivedi, a clinical nutritionist from Mumbai, recommends eating simple carbohydrates before a workout, especially if your workout involves running or walking. She recommends eating fruits along with nuts or seeds like almonds. This combination, according to Trivedi, “helps in the slower release of glucose in the body as the simple carbohydrates are combined with foods rich in omega-3, protein and fiber.” This provides your body with optimal energy for a workout.

“Whole wheat toast with nut butter like peanut butter or almond butter is a good choice. So is a small bowl of cereal with some milk,” says Mumbai-based nutritionist Maithili Kelkar. If you want to run on an empty stomach in the morning, your dinner the night before should contain a significant amount of complex carbohydrates, like a couple of wheat rotis or a small bowl of rice, she adds. For post-workout meals, Kelkar recommends oats with yogurt or a boiled egg with a wheat fried rice.

When it comes to strength training, Kelkar recommends eating something beforehand as strength training uses more energy. “Plan your workout time in advance so you can plan your pre-workout meal.” For a pre-workout meal, she recommends complex carbohydrates like steamed sweet potatoes. Whole wheat bread with hummus, a roti with yogurt, or millet pancakes are other options she suggests. Adding fats like avocado on toast before a workout is also a good idea if your workout is likely to be high-intensity, such as high-incline running or long-distance cycling.

After training, Kelkar says, it would be a good idea to drink either coconut water or Nimbu PaaniPair that with a bowl of quinoa sprouts or a Spanish omelet with potatoes and vegetables, she says. “Since your metabolism is high after a workout, it would also be a good idea to add healthy fats like almonds, olives or ghee to your meal,” Kelkar adds.

How to make a protein shake at home

Heena Trivedi shares a recipe for a homemade protein shake. The ingredients you need are: a small cup of Greek yogurt (contains 6 grams of protein); three tablespoons of chickpeas (contains 6 milligrams of protein); a 100 ml cup of water; 1 teaspoon of mixed seeds (contains 1 gram of protein) and 1 teaspoon of cocoa powder (dark, unsweetened). “Mix all the ingredients and you’ve just made a protein shake with 13 grams of protein, which is less than 250 calories,” she says.

Sumitra Nair is a journalist from Kochi, Kerala.