Diet Tips and Nutrition Advice For Fitness Goals By Shubi Husain
Posted By: Simran On: August 23rd, 2016
We all strive for fitness goals and would love to be as fit as any sports personality. Definitely we have to be disciplined with our fitness plan and sweat without single fail, apart from this a proper diet plan has to be there to boost up the results. Sharing with you few diet tips & do’s and don’ts from Shubi Husain, who has been a consultant to Hollywood and Bollywood celebrities.
Q1 The trends show that in the last year a considerable number of people started to run, and now running is one of the biggest sports in India. Which are the basic elements that a vegan/vegetarian diet must have when preparing a sport competition like a marathon? SHUBI HUSAIN SAYS:
First of all, athletes need to pay more attention to their protein intake. Cutting out meat means cutting down on proteins. While athletes don’t need massive amounts of protein, they do need adequate intake, sufficient to support muscle repair and growth.
Vegetarians who eat dairy products and eggs should have no trouble in getting more than enough protein, if some of these foods are consumed at every meal. Cheese, milk, yogurt and eggs are all high in protein. Plant foods that are high in protein include pulses, beans and nuts. Soy-based foods are also good source of protein.
In addition to proteins, vegetarian athletes need to pay attention to intake of certain nutrients usually found in meat. Those include iron and zinc, as well as omega-3 fats found in salmon and sardines. Minerals like iron can be found in vegetables, such as green and legumes. One can get omega-3 from walnuts canola oil and flaxseeds.
Finally, an important point for vegetarian athlete is to remember to eat a balanced diet of healthy carbohydrates, proteins, fats, vitamins and minerals to fuel oneself for a good performance.
Sport drinks and meal bars are technically vegetarian but they certainly aren’t healthy. Soy and whey protein powders can add extra protein if needed.
Q2 Do you think the traditional Indian diet is suitable for sport activities? SHUBI HUSAIN SAYS:
The traditional Indian diet is usually high in fat and simple carbohydrates and low in protein. So it’s important to ensure that there is a balance of all nutrients in a diet.
Q3 Do you think a vegetarian vs a non-vegetarian diet can have different impact on an athlete’s performance? SHUBI HUSAIN SAYS:
No, I don’t think that Veg and Non veg diet have different impact on an athlete’s performance.
One need not necessarily have to eat animal products only to build endurance or strength. You can eat a balanced vegetarian diet, especially that contains dairy products, eggs, cheese, legumes, nuts, seeds, whole grains and monounsaturated fats. You can be at the top of your game since more plant based foods mean more fibre and many more vitamins, antioxidants and minerals that help vegetarian athletes to stay fit and healthy.
Q4 What time and what is it better to eat before and after sports? SHUBI HUSAIN SAYS:
In general, meals high in proteins + carbs and low in fat, roughly 2-3 hours before workout is advisable. The following food choices will be good before the workout:
What to eat after the workout:
- Whole wheat bread
- Greek yogurt
- Smoothies (Fruit plus Yogurt) Oatmeal with fresh fruit
Eating or drinking protein an hour or two after the workout is advisable.The following food choices will be good after the workout:Grilled chicken with mixed vegVeggie omelette with avocadoSalmon with sweet potatoWhole wheat tuna fish, hummus and spinach sandwich.Chocolate milkProtein shake
Q5 Can you match 3 ingredients for each of the following sports?
Football: Whole wheat bread with omelette, Greek yogurt with nuts, Rice with chicken curry OR rice with paneer curry.
Sailing: Creamed rice, Pasta with tuna, Muesli bars OR Jelly lollies.
Cricket: Natural muesli with banana and milk, whole grain cereal with poached eggs, Grilled fish with rice and stir fry veg.
Badminton: Oatmeal with milk, Fruits and nuts, Grilled chicken with mixed veg, Rice with fish curry or salmon with sweet potato.
Basketball: Pasta with chicken, Rice with tuna, Cereal bars with fresh fruits and liquid breakfast drink.
Article Written By Team Foodpanda. Link: http://magazine.foodpanda.in/diet-tips-for-fitness-goals/