Myth: Sports drinks help you recover after exercise.
Fact: Studies at University of Massachusetts, Amherst suggest that sports drinks or energy bars can negate the effects of exercise. “Sports drinks are good only if you are an athlete and exercise or train rigorously for several hours at a stretch.” says Arora. Water is enough for most people. “If you really have to take them, consult your doctor or instructor as they have side effects,” warns Pandya.

For the rest of the day
Meals around workouts focus on carbs and proteins. The rest of your meals should supply you with other important nutrients such as vitamins and minerals. Make sure you have enough fresh fruits and veggies. Also, don’t go without food for more than four hours.
“Eat five to six small meals throughout the day rather than two to three heavy meals as that gives sustained energy release” says Cheenu Prashar, consultant dietician, Max Healthcare, New Delhi.
Keep yourself well hydrated. Carry a bottle of water with you all day to drink between meals.