Diet recommendation for workout & gym induced constipation

If you are working out in the gym and also suffering from indigestion, it is due to the fact that you are not eating enough fiber. This could be due to the fact that it is not cooked in your house, you are not eating the right kind of food or you may have gone through a recent course of antibiotic medication. As a first step please eat a lot of fiber (green leafy vegetables), fruits and whole grains in your diet.

Also, take a probiotic in your diet for about 5 days. This will replenish the healthy bacteria in your gut and will take care of the bloating, gas and constipation.

Next is to start eating a diet which will enhance the muscle and improve the body tone. Eat a balanced diet that includes all the food groups in every meal. For example every meal should include one carb source (chapatti/bread/rice/idli) and one protein (dal/milk/eggs/meat), veggies and some fat (ghee/oil/nuts). You will note that most traditional Indian meals are a combination of all food groups.

Make smart food choices before, during and after a workout. Here are are a few suggestions:

Before the workout:

Eat sensibly before the workout and keeps you from feeling light-headed or tired. Don’t exercise if your body is depleted of the nutrients (like before breakfast). But don’t have a big meal. Have light snacks of about 300 calories about an hour before or less before the workout. Also, drink at least 2 cups of water about 2 hours before the exercise.

Consuming sweet such as honey, candy or soda immediately before exercise does not provide a quick burst of energy, but may cause a rise in insulin levels followed by a drop in blood sugar, resulting in fatigue.

During the workout

Take breaks during your workout to drink fluids. Whether you feel thirsty or not drink half a cup of water every 10-15 minutes. Keep yourself well hydrated during the work out preventing cramps. Don’t consume food during the workout.

After the workout

Immediately after the workout replenishes the fluids. Water plain or with a dash of lemon and if you like with a pinch of salt is the best choice. It is easily available, are calorie and caffeine free and portable. Do not drink juice, soda or alcoholic beverages.