How Exercises and Nutrition Go Hand-in-Hand

A short to understanding how exercise and nutrition go hand-in-hand in the fitness journey, the importance of pre-workout and post-workout meals, and much more.

Due to our hectic lifestyles, we often ignore the simple truth that healthy eating and fitness are the secrets to good health and longevity; hence we end up feeling tired with less energy to make it through the day. A professional dietitian or nutritionist, together with a fitness trainer can perfectly guide you in the direction of your fitness goal.

Let us walk you through some of the basic aspects to understand how exercises and nutrition go hand-in-hand:

Importance of Pre-Workout Meals

The purpose of a pre-workout meal is to fuel your activity and give your body what it needs to perform at its peak. To achieve that, your body needs two things- carbs for energy and protein, to provide the right amino acids for your muscles.

Consuming a meal with carbohydrates triggers the release of the hormone insulin for energy. If you are doing any high-intensity training, your body depends on fast-absorbing carbohydrates to fuel muscle fibers. Without sufficient carbohydrates, it can comparatively get difficult to perform these exercises. Examples of carbs that can be included in your pre-workout meals are:

  • Potatoes

  • Rotis/ Bread

  • Oats, etc.

Similarly, proteins are important for muscle synthesis, maintenance, and repairs, so eating protein-rich foods can help to support your training; some of the examples of such proteins include:

  • Egg

  • Paneer

  • Milk

  • Sprouts

  • Soya Bean

  • Chicken/ Fish etc.

Having a combination of both protein and carbohydrates in a pre-workout meal can provide the best results for muscle growth and repair, hence ensuring to include both in the pre-workout meal can help you have a better workout session.

Hydration During Workouts

Water regulates the body temperature and lubricates your joints as well as transporting nutrients to boost your energy level. If you’re not hydrated enough, your body will be unable to perform at its highest level. Proper hydration throughout the whole day is essential for peak performance even before exercising; the longer and more intense your exercise, the more important it is to drink the right amount of fluids.

Exercise and Nutrition for Fat Loss

The very first and essential aspect to remember is, when you’re on a fat loss journey don’t get influenced by ‘fad diets’ on social media, as it can affect your workout outcome. Reducing sugars and starch, or carbs, from your diet can help curb your appetite; and lowering your insulin levels, can make you lose weight. Fat loss also needs calorie reduction along with rigorous cardio exercises. Remember, it should not just be weight loss, you should concentrate on fat loss.

Exercise and Nutrition for Muscle Gain

Next to the workout plan, the appropriate diet is one of the most important factors in building muscles and is key to achieving your fitness goals. The diet that can help you achieve the best results in terms of muscle building largely depends on your body type. However, there are some basics that hold true for every muscle gain journey:

  • Include strength training along with a slight increase in calorie intake, focusing on the protein content.

  • Having a good post-workout meal for adequate muscle gain is equally essential.

  • Even though your workout plan might include strength training, don’t forget your cardio exercises.

Post Workout Meals

The nutrients for post-exercise recovery include adequate carbohydrates, proteins, and fluids, without which the performance can be impaired. It is recommended to eat your post-workout meal within 45 minutes after working out. Skipping meals post-workout can hamper the building of muscles and/or repairing tissue damaged from exercise. Healthy and convenient post-Workout foods include:

  • Protein supplements

  • Milkshakes

  • Fruit

  • Muesli with milk

  • Yogurt etc.


Finding what healthy foods work best for you will take a while to understand, hence getting the right diet plan from a professional dietitian is always recommended to gain faster and effective results. Having a nutritional strategy in place will create the success of your food plan along with your workout. Follow your workout and diet plan religiously, keep your cheat meals limited and you’ll watch your body transform towards your fitness goals.

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