The ideal pre-sport meal should be low in fiber and rich in fluids. Before the workout have only moderate quantities of carbohydrates and protein and make sure you have lots of fluids, because they keep the body hydrated and cool the system. If there is not enough water in the body during the workout, its temperature can reach dangerously high levels.
An hour after the workout, the level of cortisole (a destructive hormone) shoots up making the body susceptible to infections, that's why the hour just after a workout is known as the window period, as it allows the infections to enter the body. So, you should have a little but nutritious meal, also have a drink rich in electrolytes to make up for the loss of water and salt due to sweating. If you have proteins that are harder to digest be sure to add lots of fiber rich greens in your meal.
After exercise your body requires quality carbohydrates, lean protein and heart healthy fats and fluids. Muscles need carbohydrates which are present in bread, cereals, rice, fruits and vegetables. Proteins also assist in absorption of essential nutrients. The best option for a post workout DIY supplement is to take the watery part of curd which is rich in protein, chop a banana and apple into it and put it in the blender. It's a perfect combination of proteins and carbohydrates, reported NNIS.
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