DT e-Paper 27 February 2017

Health
17
MONDAY, FEBRUARY 27, 2017
DT
7 pre- and post-workout meals
under 5 minutes
• Khan N Moushumi
Whether you’re focusing on
muscle building or weight loss,
you need to be paying attention
to what you’re putting into your
body before and after you work
out. We are indeed what we eat.
But that being said, when we are
on about pre- or post-workout
meals, we don’t mean big meals
that will make you bloated and
give you tummy aches during your
gym sessions. We are talking about
small snacks that will give you an
instant boost of energy and help
repair those damaged tissues.
A lot of gym enthusiasts believe
that working out on an empty is
the best way to go about it. But
it’s time to bust that myth. To fuel
your workout, your body converts
your muscle tissues into glucose
to provide the energy you need,
which leaves your tissues damaged
and may even lead to injuries.
PRE-WORKOUT MEALS
With the right balance of protein,
carbohydrates and fats, preworkout
snacks give you that extra
kick of energy without breaking
down your muscle tissues. Time it
right, preferably 40 to 60 minutes
before working out, so that your
body has comfortably digested the
meal and prepared you to burn
those calories at the gym.
Peanut butter and apples
This one’s a classic. Slice half an
apple and add a little bit of peanut
butter on top. Other optional
ingredients can be a few raisins
and a sprinkling of chia seeds.
Packed with vitamins, minerals
and antioxidants, this snack helps
satiate your hunger and amps up
your energy levels.
Peanut butter and banana
Toast two slices of bread and add
a layer of peanut butter on top.
Slice a banana and place it on the
toasted bread and sprinkle chia
seeds. You have a great snack to
munch on that’s rich in vitamin
B-6, vitamin C and potassium.
Bananas aid in lifting your
potassium levels that drop when
you sweat a lot.
Egg on toast
Boil an egg for eight minutes
and cut it in half. Toast a slice of
bread and split it in two equal
portions. Pair the two together
and sprinkle some salt and
pepper on top for a super-healthy
pre-workout snack.
POST-WORKOUT MEALS
Post workout meals are ideally rich
in proteins and vitamins; they’ll
help repair the tissues damaged
from your workout
sessions, and fuel your
muscle growth.
Protein shake
Protein shake made from storebought
protein powder is a good
option, but you can also make one
right at home. Throw in a peeled
and sliced banana, 150g of low-fat
natural yoghurt, one tablespoon of
peanut butter, one and a half cups
of water with a sprinkling of chia
seeds and cinnamon in a blender
and whiz them all together for a
delicious drink high in protein.
Apple cheese crackers
Stack a slice of cheddar on your
crackers and top it off with sliced
apples. Adding any fruit to your
pre- or post-workout meals will
increase the fluid content and keep
you hydrated.
Veggie omelet
Whisk two egg whites with onefourth
cup of spinach and make a
high protein snack out of it.
Carrots, eggs and nuts
Don’t deprive your body of
healthy fats. Hard boil two eggs
and accompany them with carrot
sticks and nuts for an energising
post-workout meal. •