2.  How to Plan Your Diet

A lot of people think because they did an intense workout, they deserve a burger. During the workout the body mobilizes the fat and one is generally left hungry post exercising. Hence, we tend to have a lot of unhealthy food, which gets us back to square one. It is thus important to make sure you have the necessary intake of nutrients.

Your diet also depends on the time you are working out. For example, if you workout in the evening, you can avoid having carbs for dinner, but in the morning, one should eat carbs. Dr. Shalini Manglani a well-known nutritionist of Bangalore cautions, "one can have from seven to fifteen grams of protein in their meal post the workout. However, it further depends upon the person's weight and height and for how long they workout."

Here are some choices for your diet as per nutritionist Gargi Sharma, working for Aayna Clinic, New Delhi:

a) Hummus and Tuna Sandwich

: Tuna is low in calories and high in proteins. Hummus is rich in fiber and is better than mayonnaise and mustard. A sandwich stuffed with vegetables makes a good option.

b) Eggs:

They help in muscle growth and are a good source of protein. Vegetable stuffed omelette can be a perfect combination of taste and nutrition after a workout.

c) Avocados:

They provide Vitamin B, which helps in metabolizing all healthy carbohydrates and proteins. Take a few slices of avocados with an omelette or mix it with smoothies.

d) Whey protein

: The intake of whey protein leads to an insulin spike, which helps the muscles absorb glucose and replenish energy stores. It can be mixed with water or milk. It also provide the needed amino acids to muscles. However, eat it only on prescription.

e) Cherries:

They are rich in antioxidants and thus help in relieving muscles soreness after a workout

Dr. Anju Sood adds, "One can also have a peanut butter sandwich or a glass of soy milk, cubes of paneer, a portion of sprouts or Besan Chila which are great sources of protein." She further comments, when asked about the common mistakes people make in their diet post their exercise, "A lot of my clients complain that they are neither losing weight nor gaining muscle. That happens because people end up eating carbs." She says, we should not forget that protein-rich foods also have some amounts of carbs in them, which help in replenishing the body's energy.

Brown Rice Instead of White

: Apart from the fact that brown rice is a whole grain, it is also a source of antioxidant. Further, since it is rich in fiber, it promotes metabolism and weight loss, asserts Gaurav Sharma.

Handful of Dry Fruits

: Sheela Krishnaswamy, Nutrition and Wellness Consultant, recommends having some dry fruits which have a high glycemic index, immediately after a workout.

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