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November 9, 2020 cocoonaNutrition

Right Nutrients in right composition at right time can make a big difference in your workout performance 

There are certain foods which should not be had before the sports event or a workout as it may drastically affects your performance are:

  • No High-fiber foods like Whole-grain foods, vegetables, legumes, and fruits that are high in fiber can cause gastrointestinal distress or diarrhea.
  • No High-fat and protein foods: These foods are best post workout but not before the exercise as they take longer time to digest and stay in the stomach for longer time. This makes you feel uncomfortable while working out. Foods with a lot of fat — such as fried foods, cheese, hamburgers, or bacon can also make u feel sluggish.
  • Caffeine: Coffee or other caffeinated beverages can cause stomach issues or diarrhea. Instead, stick to plain water or electrolyte based fluids like isotonic drinks.
  • Don’t overeat before workout . Everybody has different dietary needs. So to be sure talk to your healthcare professional about eating and exercise, since exercise has a serious impact on your body’s processes.
  • Avoid aerated drinks like soda or alcohol . As these are diuretic and can lead to quick water loss from your body . Also soda is high in sugar and it can spike your insulin levels, and throw your system off balance.
  • Avoid Pain killers before exercise. It can lead to intestinal injuries.
  • No Gas forming foods – like broccoli ,beans ,legumes ,cabbage can make you uncomfortable while exercising .At times can also lead to reflux.
  • No Spicy foods as can cause heart burn or reflux while doing any kind of cardio activity. Prefer to have simply salted mild flavored foods.

Selection of the right foods for pre work out meal can enhance your workout performance. Remember carbohydrates should be the main component of your pre workout meal.


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October 29, 2020 cocoonaNutrition

Did you know when and what you eat can have an impact on your workout?

Many people/athletes who are trying to enhance their fitness levels and do extra workouts or practices often leave out one of the important aspect of fitness – Nutrition. They just can’t get serious about taking a balanced diet that can give them an extra edge.

Eating and exercise are connected. To keep your body working and give optimum performance there are 5 golden rules which should be followed

  • Never Go for the workout empty stomach . Load your body with good carbohydrates. This will give you energy and raise your blood sugar. If you don’t eat, you might feel sluggish or lightheaded when you exercise. 3 hours before the workout one can choose to have complex carbs like bagels , muffins , pasta , pohe , Arabic bread .
  • Avoid very large meals before your sport event /competition. Large meals before workout can make you uncomfortable and cause gastrointestinal distress.
  • Always Keep yourself hydrated . This practice will optimize your performance. Having 2 cups of water 20 mins before your exercise /race and 2- 3 cups of fluid for every pound you lost after your exercise is ideal . For further details contact a professional nutritionist to craft a detailed chart for you.
  • Always eat after exercise as it is very helpful for speedy recovery of muscles. Make sure to combine carbohydrates and protein in your after exercise meal.
  • Don’t ignore fat completely . Fat provides energy and helps your body absorb some essential vitamins like A, D, E and K. Be sure to pick unsaturated fats. Good sources are avocado, olive and canola oils, flaxseed and nuts.

 



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