Brief Answer:
Take sufficient calories and balanced diet

Detailed Answer:
Hi,

Greetings from HealthcareMagic.

The probable reason why you feel weak and tired while doing the exercises is that your diet may not be providing you sufficient calories. Most of the weight loss diets are designed to provide lesser calories and when one begins with heavy exercises the calories taken through diet becomes insufficient.

With increased activity an increased calorie intake is important as this would allow the dietary protein to focus on its main function of repair and tissue development. With an increase in the muscle mass your body’s metabolism increases and you need more food, and both calories and protein are important here. The pre and post workout diets, discussed below, would help you overcome the general tiredness and fatigue.

Pre Workout: Take a small portion of carbohydrate and fiber rich food. Choose from any seasonal fruit or even a plain boiled potato, or a handful of dry fruits. Keep a break of 15 to 20 minutes between the pre work out snack and the warm up set. Avoid taking animal foods and hydrate yourself sufficiently. In case you plan to go to the Gym after taking breakfast or Lunch, then wait for 90 to 120 minutes before starting the warm up and then exercise.

Keep sipping water all through the workout, even when you do not feel thirsty.

Post Workout: It is crucial that you take the post workout meal, immediately after cooling down. The post workout meal require special attention, as it influence everything that is related to the workout results. Here are the principles of post workout meals:

Rehydrate: Take a glass of cold or room temperate water (but never warm or hot). Thirsty or not, ensure that you drink at least 2 glasses of water.

Replenish: Take a carbohydrate rich food to replenish the glycogen stores and blood sugar levels. The best is to take either a banana or a plain boiled potato. These two foods are easy on digestion and do not restrict the blood flow to the tired muscles.

Repair: A protein rich food / supplement is required at this time to save the muscles form tissue damage, which might occur after s heavy workout. Whey proteins are the best to have here as they have a good ratio of essential to non-essential amino acids ( protein units).

Recover: If you are taking any multivitamin or mineral supplement, then this is the best time to take them. As the absorption percentage is maximum after the exercise or any other physical activity. If you are not taking any of these previously, then get separate pills for Vit C, E and beta-carotene with mineral supplement for Selenium, Zinc and Chromium.

Ensure that your body is sufficiently hydrated to make for the water losses through sweat and perspiration while exercising.

Hope this satisfies your query.

Meenakshi

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