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Proper nutrition is essential for maximising performance and recovery. To keep your energy levels stable and avoid dehydration, start by drinking plenty of water before, during, and after your workout. Have a well-balanced meal high in complex carbs, lean proteins, and healthy fats to assist muscle regeneration and fuel your exercise. To improve recuperation and maximise nutrient absorption, schedule your meals and snacks carefully.
Optimal muscular performance demands a comprehensive strategy on food and nutrition aimed at efficient recovery and performance enhancement. An appropriate nutrition master plan can significantly impact an athlete’s potential to train efficiently, recover properly and perform to the best of their ability.
Nutrition Tips for Optimal Workout Performance
Here are a few nutritional strategies for fuelling fitness, by Mr Aman Puri, Founder of Steadfast Nutrition, one of the leading sports nutrition and wellness brands in India, thereby improving performance and recovery.
Fuel your Body before a Workout: Optimise carbohydrate intake for easily available energy – opt for a combination of simple and complex carbohydrate sources, such as fruits, whole grains, and vegetables for sustained energy throughout your workout. Other good food sources for fuelling your workout include peanut butter or almond butter with banana.
Have Timely, Balanced Meals: Consume a balanced meal containing protein, carbohydrates and other vital nutrients such as vitamins and minerals to ensure adequate energy stores. For instance, after a workout, eat a combination of protein and carbohydrates within a 30-minute window to increase glycogen stores, muscle synthesis and muscle repair. This meal could be a protein shake, a smoothie with fruits, or a vegetable egg salad.
Include Protein for Muscles: Protein is extremely important for rebuilding and repairing the muscle tissues during and after exercise. Incorporate protein sources like egg, chicken, legumes, tofu, and milk sources.
Ensure Adequate Hydration: Adequate hydration is crucial for recovery and optimal performance. Consume water consistently throughout the day. During a workout, try to regularly consume fluids rich in electrolytes to replace those lost through sweat.
Good Fats for Sustained Energy: Include good fats such as seeds, nuts, avocados, olive oil, canola oil and sesame oil in your daily diet for sustained energy and overall well-being. Fats assist essential fatty acid support for nutrient absorption and cellular function.
Supplementation: Food alone may not provide you the edge you need to perform well. Supplements are also necessary. These include protein supplements, creatine, amino acids, electrolyte supplements, iron, vitamin D, and omega-3 fatty acids. However one should consult with the dietician or healthcare professional before consuming any supplement.
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