These workout-based meal plans will help you make most of your gym time

Includes: Circuit training, interval training.
You need: Carbs, carbs, carbs (simple ones!) and proteins to help those sore muscles.

Increase intake of carbohydrates to rev you up. Opt for 1 banana + 25-35gms of glucose powder/enerzal or 200ml of Gatorade, or a nut bar just before the workout. Eat a fruit with 200ml of fat-free milk if you’re hitting the class post a meal.

A well combined meal of eggs on toast, chicken sandwich or milk and cereal will help replenish lost muscle glycogen, ensure muscle recovery and avoid injury.

Includes: Yoga, tai chi, Pilates, walking, swimming
You need: To watch your calorie intake and hydrate with healthy fluids to keep energy levels up.

Tennis-ball sized apple or pear, or half a cup of pomegranate or melon.

Have a combination of carbohydrates and protein such as 1/2 a banana and a whey protein isolate (quantity depending on your lean body mass). For workouts that require more muscle performance, scoop into a bowl of non-fat Greek yogurt with 2/3 cups of berries—they have massive water content and are great to rehydrate.

Includes: Running, cycling, dancing, kickboxing
You need: Easily digestible complex carbs before, energy-giving fluids during, and fast-absorbing proteins after, will ensure you sprint your way to a killer body.

Theoretically, slow absorbing carbs like oats make for a great snack to enhance performance. But a large pear drizzled with honey does the job too and is super easy to digest.

Eggs, whey protein, soy protein help in muscle repair. 15-30gms of carbs will restore glycogen. Peanut butter and banana sandwich, hummus and pita or a fruit smoothie will help recharge and rehydrate.

WHILE YOU’RE WORKING OUT
We don’t want you to shift your focus from those ab counts, but you’ve got to remind yourself to stay hydrated and maintain electrolyte balance while training. During HIIT, gulp down 200ml of water with 15gm of glucose every 20 minutes, after 30 minutes of initial workout. Continue sipping on water or lemon water during lesser strenuous workouts, for instant energy, so you don’t fatigue too early in on the session.