Yoga, cycling, running, strength training, and weight training can all help in achieving these goals. You need to adapt to your routine and try to do it consistently.

Healthy diet tips for best workout results

A healthy diet goes hand in hand with your exercise routine to be fitter and healthier. However, there are some foods that can help improve your exercise performance. Including these in your daily diet can help you maximize the benefits of exercise.  These are:

1. Coconut: It is local food, which is medium-chain triglycerides. (MCT) is full of MCTs to help improve physical endurance and mental strength. Both of these need to perform well in daily life along with exercise. Make sure that coconut is included in your daily diet. You can use it as Nariyal Pani or Coconut Water. Can be taken (as a mid-morning drink). It can help control blood pressure and is full of electrolytes, which can keep your body well-hydrated. You can also dry coconut with jaggery, and decorate your poha, chutney, etc.

2. Rice: Rice consists of a series of three essential amino acids called branch-chain amino acids. (BCAA). These amino acids help in preserving the muscles in the body. Traditional combinations like lentil rice, biryani, and khichdi: take curd rice or rice whatever you like. You can also add rice to your dinner. Not only will it allow you to get a good night’s sleep, but will also help you wake up to feel more energetic. Take white rice with a polished handmade variety.

3. Tuber vegetables: You should give these vegetables at least several times a week. Sweet potato, suran, and Arabic are all tuber vegetables that are in season right now. They are rich in prebiotics, which feeds on good bacteria in the intestine and helps improve intestinal health. A healthy intestine can facilitate good digestion. You have them as vegetables. (With coconut if possible) Or else take it as an evening breakfast.

Post and pre-workout meals

You can make fresh local fruits or bananas before your workout. Do it 10 to 15 minutes before your workout. The first 45 minutes of your workout are known as the “window of opportunity”. You need to provide optimum nutrients to your body by eating properly.

You need to follow the Routine after the workout:

• Drinking a sufficient amount of water causes rehydrate
• Replenish your glycogen store by eating a banana or boiled potato (as both are rich in potassium)
• Muscle damage and repair of tissue. Take whey protein, which gives you 20-27 grams of protein per serving, 0-3 grams of carbs, and 0-3 grams of fat.
• You recover by increasing your intake of vitamins, minerals, and antioxidants

Make sure you complete all four R’s after the workout.