Important dos and don'ts of staying fit & healthy

But while calorie consumption is kept under check and much is burnt in the gym, what many are not aware of are the basic nutritional needs when on a fitness regime. By and large, people do not know what to eat before a workout, how much time gap to maintain between a meal and a workout or, for that matter, what to eat after working out. In fact, many believe that it is OK to head to the gym on an empty stomach because they are going there to 'burn their calories' anyway. But this actually has adverse affects.

Here, the experts tell you the dos and don'ts of fitness training.

Meals depend on the time of training

Celebrity fitness trainer Deanne Panday, says, "What you should eat before heading to the gym depends on the time of day you are training. If it is early in the morning, then a few dry fruits or just a fruit should be good. Follow your workout with a heavy breakfast consisting of proteins and complex carbs. If your workout is in the noon, then you can have lunch - grilled chicken or a turkey sandwich with salad or rotis with dal and vegetable. I usually advise people not to work out in the evening as it tends to disrupt their sleeping pattern. But if you do workout in the evening then make sure that you have a light dinner." Meals, she says, have to be tailor-made according to individual body types.

Fuel your body

"Both pre and post workout diets are important," says fitness expert Wanitha Ashok, adding, "Most people don't eat before a workout and get tired easily because the superficial glucose gets exhausted and there is no fuel left in your body." Ideally, says Wanitha, an apple or a banana should suffice. But energy bars are a strict no-no. "The idea behind working out is to lose weight. Have a glass of slim milk with a handful of cereal, or low fat yoghurt. Maintain at least one-and-half hour gap between a meal and your work out and drink a lot of water before, during and after your workout."

Keep your stomach light before cardio

A pre-workout snack should have high carbohydrate content. Nutritionist Ashwini Sukumar, says, "In case of weight training make sure to have a fruit or whole wheat bread and the likes before your workout, but if you are going for cardio then try to keep your stomach as empty as possible. Before cardio, a cup of green tea or a fruit is enough. Include bananas and muesli in your diet."