Suggest Diet Plan For An Athlete

Posted on Tue, 14 Jun 2016

Medically reviewed by Ask A Doctor - 24x7 Medical Review Team

Tue, 14 Jun 2016 Answered on

Thu, 7 Jul 2016 Last reviewed on

Question : what to eat before and after running

Answered by Dr. Sandip Kabra (50 minutes later)

Brief Answer:
Need some more details.

Detailed Answer:
Hello,
Welcome to HCM,

One should eat light meal or snacks for at least before 45 minutes to 1 hour of initiating your running (exercises). The food should contain high carbohydrates like wholemeal bread or pasta or whole grain rice or milkshake with banana which will give you a constant supply of energy throughout exercises.

And it is NOT advisable to eat your full meal for at least half an hour following exercises.

But before going into further discussion,I would like to ask

Your height and weight.
Your routine time of exercises (morning or evening),type exercises (mild or moderate) and it's duration.
Your daily food habits and bowel habits.

Please get back to me with these answers,I will guide you accordingly in details after that.

Regards,

Dr.Sandip Kabra

Above answer was peer-reviewed by : Dr. Sonia Raina

Follow up: Dr. Sandip Kabra (21 minutes later)

180 cms , 66 kgs, no fixe time, mild, 15 min apprx,
work in shifts,

Answered by Dr. Sandip Kabra (17 minutes later)

Brief Answer:
Take a light snack

Detailed Answer:
Hi,
Thanks for sharing more information,

Since you are doing mild exercises, I will suggest you to drink sapota milkshake (chikooshake) with 1 banana (also my personal favorite) in the morning before 45 minutes of running.

Or if you are doing exercises in the evening, you can take a light snack like sandwich or whatever you feel like before 30 to 45 minutes of going for running.

And yes, always take your full meal after taking rest for 30 minutes following exercises.

Also, drink plenty of water with fruit juices. Lemon water is also a good choice in summer season.

Hope this helps.Let me know if you want more help.

Regards,

Dr.Sandip Kabra

Above answer was peer-reviewed by : Dr. Sonia Raina

Follow up: Dr. Sandip Kabra (11 minutes later)

thank you sir ..
Can we drink glucose/ lemon water in while running ?

I have heard that drinkin too much water causes ache in atomach.

Answered by Dr. Sandip Kabra (8 minutes later)

Brief Answer:
Best to drink before starting your run.

Detailed Answer:
Hello,
Thanks for the quick response,

You can drink glucose water or lemon water but not during running. The best would be to drink them before starting your running like say before 10 or 15 minutes and then start running. However,I have seen many people running or jogging in morning time with glucose water bottle in their hands and they drink it in between.

So,there is no need to do that and best to drink before starting your run.

Since your running only for 15 minutes,then it is highly unlikely to get dehydrated during running.

And,I do not agree with stomach ache due to drinking too much water. It is not true.

Regards,

Dr.Sandip Kabra

Above answer was peer-reviewed by : Dr. Sonia Raina

Follow up: Dr. Sandip Kabra (28 minutes later)

thank you sir.

for more than 15 min , playing games like football, that requires running for long time.

Answered by Dr. Sandip Kabra (9 minutes later)

Brief Answer:
Can drink water

Detailed Answer:
Hi,
You can drink glucose or lemon water or any energy drink in between running.There is no issue with it.

Regards,

Dr.Sandip

Above answer was peer-reviewed by : Dr. Sonia Raina