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Lesson 2 of 5
Eating for an active day
Direct answer: An active day runs on the same balanced plate, scaled to your needs. ICMR-NIN notes that adequate energy from carbohydrates and fats is essential for the body to use dietary protein for its functions. Before activity, a light, familiar meal or snack; afterwards, a regular meal with cereals, pulses or other protein foods, vegetables and water.
Do active people need a special diet?
Not usually. ICMR-NIN's guidance is food-based; needs rise with activity, and a dietitian can scale portions.
What should I eat before exercise?
Something light and familiar that sits well with you, such as fruit or curd; timing is personal.
What about after?
A normal balanced meal and water. Recovery depends on the whole day's food and sleep.
FAQ
Do I need sports drinks?
Water is enough for most everyday activity; ask a doctor or dietitian for long or intense training.
Should I train on an empty stomach?
It's personal; ask a professional.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 8 (carbohydrates and fats needed for protein use), PDF p. 76 / printed p. 59; Table 1.2a plate, PDF p. 24 / printed p. 7
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Nutrition for an Active Life: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.