Neetu Panjwani – Fitness & Nutritionist Consultant
Neetu has graduated in Nutrition and Dietetics from SNDT college, Pune and has completed Post-Graduation in Dietetics from Dadar Catering college, Mumbai. She has also completed Yoga teachers training from a1000yoga. Indiranagar has been practicing Yoga for about 2 years focusing on Hatha yoga and breathing techniques. She is currently practicing Mysore style Yoga and meditation. She is also a runner and has completed several 10k runs and Half-Marathon.
From Neetu’s Desk
A thoughtful diet can have very effective results in the sports performance and the overall well being of an athlete. So knowing what needs to be eaten which can act as a catalyst to our sports activity.
Carbohydrates are the best fuel source to provide power for your working muscles. Eating enough carbohydrate before, during and after exercise helps to maintain energy levels, delay fatigue during exercise and support a more rapid recovery.
With carbohydrate or “carbs” as the main fuel source, One can maintain their activity for a longer period. Carbohydrate foods should make up more than half of your total energy intake.
So,carefully plan your before, during and after exercise carbs.
Proteins are the building blocks of your body’s muscles and tissues. Most athletes need only slightly more protein than non-athletes. You will usually meet your increased requirements through increased food intake. It is unlikely that you’ll need protein supplements. Unless you are involved in high endurance activity like marathon runners. Foods like meats, legumes and dairy products are good sources of protein.
Fat is important in the athlete’s diet as it provides energy, fat-soluble vitamins and essential fatty acids. However, fat should be eaten in moderation. A low-fat diet is a good approach for everyone. Choose “good” fats such as polyunsaturated and monounsaturated fats which are found in fish, nuts, seeds, canola and olive oils and avocados.
Vitamins and Minerals are the “spark plugs” of physical activity. Some help your body use the energy from carbohydrate, protein and fat. Others help your muscles relax and contract.
Despite the best intentions, some busy people don’t follow a balanced diet, so watch your intake of iron, calcium and zinc, which are especially important for physically active people.
Food2fitkart has some interesting options that can facilitate sports performance.
Millet Vita and the variety of ready to eat breakfast options containing millets can be great source of complex carbohydrates which will ensure a steady supply of energy for the activity.
Dates, raisins and Palm Jaggery here can be great source of energy for during the sports activity
The Pulses, Legumes, Nutrition Bars and Plant based Protein Supplement provide for great after the workout foods for recovery of muscles
The good fats that can be included would be the Dry Fruits, Seeds and Tuna—-helps in providing fats that have essential fatty acids and thus help in providing the energy and helping in absorbing fat soluble vitamins
Raw Honey. 1-2 tsp of it can be great boost to the immune system, acts as a great antioxidant, helps in sleep problems
Plant based Protein Powder:
Contains fiber—both soluble and insoluble ( soluble keeps us feeling full after we eat and insoluble helps our digestive system run smooth) is free of antibiotics and growth hormones. Has lower cholesterol levels and Easier to digest
It is alkaline forming in the body as oppose to the animal protein that is acidic forming ( acidity in the body leading to inflammation in the body and weakening of bones causing osteoporosis).