Do you workout? Include these food items in your diet

People who workout should ensure that they eat the right meals and also drink enough water to get the best results. Photo: Shutterstock

Working out or exercising regularly is not the only route to becoming a healthy individual. You should also ensure you drink enough water to stay hydrated and eat the right food items to get enough energy and replenishment to burn calories and stay active. Here's what you should eat to stay healthy and fit and get the best result from your workouts.

Whole grains
A healthy breakfast helps you to regulate the amount of sugar in your body along with strengthening muscles and brain tissues. Including whole grains containing a high amount of protein and fibre in breakfast also gives you a feeling of a full stomach for a long period and provides the required energy for carrying out daily activities.

Rich in potassium, magnesium and essential minerals, bananas provide the necessary energy for workouts. Bananas also contain natural sugar.

Healthy fats and proteins which are necessary for the efficient working of the heart are available in nuts. Nuts are also a long-term source of energy for workouts. Eating fruits or dry fruits along with nuts will provide carbohydrates to your body.

Lean proteins
Lean proteins - which are present in chicken, fish, milk products, pulses and eggs - help in the growth of muscles. According to the Harvard Health Blog, adults need an intake of 0.8 grams of protein for every kilogram of their body weight.

Fruits and vegetables
Fruits and vegetables containing natural fibres, vitamins and minerals are essential for the normal functioning of the body. These foods have only low amounts of calories and fat. Moreover, the World Health Organisation has recommended that an adult should include two cups of fruits, 2.5 cups of vegetables, 180 grams of pulses and 160 grams of meat or beans in their daily food.

Healthy fats
Unsaturated fats present in avocado, olive and certain types of oils reduce edema and provide the necessary calories to the body.

Enough water
You have to remain sufficiently hydrated while engaging in workouts. For exercises lasting less than an hour, drinking normal water is enough. However, while engaging in workouts lasting several hours, you would need a drink containing electrolytes, a sports drink or tender coconut water.

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