Workout Foods For Morning And Evening [Workout Meals]

What to eat before workout and after workout [workout meals]

What to eat before workout and after workout. How to maintain them. How to divide them in two ways. Now let’s find out.
Pre workout meals and post workout meals are very important. That is called window of growth. If we are working out well, if we do not pay attention to pre-nutrition, we will not see positive results in our body. The result is not what we are working out for.

Fundamentally, pre-workout and post-workout nutrition should be taken equally. First let’s talk about pre workout nutrition.

Pre workout Nutrition

A good pre-workout meal not only provides energy for the workout but also reduces muscle damage, but what is a good pre-workout meal?
1. Pre-workout meal should be high in carbohydrates, medium in proteins and low in fats to provide energy in this workout.
2. Carbohydrates i.e. Oats, brown rice, other whole greens, sweet potatoes, these contain complex carbohydrates.
3. Proteins are kidney beans, eggs, chicken breast black, chana. Why are these proteins because they contain amino acids? They protect the muscle fiber from getting damaged.
4. Fats are almonds, cashews, flax seeds, peanuts, cow ghee, because these fats slow down the absorption of proteins. That’s why you should have these before a workout.

First of all these pre workout meals should be selected as follows. It is important to take them in the right order.

1. Chana Chaat [ workout meals]

This chana chat is the best pre-workout meal because it contains chickpeas. Both black chana and white chana are high in carbohydrates. Protein is medium. Fat is also very low.

Recipe:

Take 1 cup of boiled chana. Add cucumber slices and tomato slices and add enough salt to taste. Add some black pepper. Add some lemon juice and mix well. This meal is good for pre-workout.

2. Orange Oats

Orange is a good fruit to eat before a workout as it keeps the body hydrated. Oats are also known to be a good source of complex carbohydrates and fiber. Oats are rich in B vitamins. They convert carbohydrates into energy. It helps the body a lot.

Recipe:

Peel an orange and put it in a mixer, add 1/2 cup of oats and mix it well. This orange juice and oats mix well to make a thick drink. This orange oat juice is perfect for a pre-workout meal.

3. Mass Grainer Shake

If our goal is muscle building in the workout but we want to gain weight, this home made shake is very useful.

Recipe:

Add 250 ml milk, two bananas, 1/4 cup oats, 1 tsp peanut butter in a mixer and mix well. That’s it, this healthy homemade mass gainer shock is ready.

4. Potato Chaat

This aloo chaat is very easy to make. Eating this aloo chat will give them many benefits.

Recipe:

Boil a potato and peel it and cut it into small pieces. Add 3 tsp curd and some black powder to it and mix it. That’s it, Aloo Chat is ready.

5. Banana Peanut Butter Roti

Bananas contain potassium. Roti contains complex and carbohydrates. Peanut butter contains proteins. This Peanut Butter Roti is very easy to make. This good for evening snacks also.

Recipe:

Take a roti and add 1 tsp of peanut butter on it and apply it on the roti. Put 2 bananas on it and cut them into small pieces and put them on roti and roll them and eat them. That’s it, this Banana Peanut Butter Roti is ready. If you don’t like peanut butter, you can apply almond butter in its place.

6. Oats Meal [workout meals]

Recipe:

You can add 1/2 cup of oats in curd and add fruits of your choice. Add banana and raisins and mix well. This oatmeal is very useful for muscle building. This can also be called a pre-workout meal.

7. Roasted Chickpeas

Eating a few roasted chickpeas can provide a lot of energy. These beans are high energy. It can be taken anywhere.

These pre-workout meals are also very important in terms of how much time you should take before the workout. A pre-workout meal should be taken 1 or 2 hours before a workout. It depends on 2 factors.

1. Metabolism

If you get hungry quickly or digest body food quickly, then it is better to take pre-workout meals 1 hour before the workout.

2. Quantity of fats in pre-workout meals

If homemade shack or banana peanut butter roti is taken, they contain more healthy quantity of fats. Then eat them 2 hours before workouts. Because to avoid feeling heavy before the workout. Blood flow should be high in the muscle while working out. Pre-workout meals can be followed by black coffee or green tea before a workout.

Black coffee should be avoided while doing evening workout. These pre workout meals are also applicable for morning and evening. But we may not have time in the morning. In that case, soak ten black beans in water before going to bed. Chew well before morning workout. Or add any seasonal fruits or black coffee. These meals should be eaten 20 or 30 minutes before the workout.

Post Workout Nutrition [workout meals]

Post workout meals are just as important as pre workout meals. Taking post workout meals helps our body recover fast. Post workout meals have many benefits. Macronutrient proteins are what the body needs after a workout. Because muscles get damaged during exercise. Protein is good for recovering them. Need some carbohydrates too. Because loss is needed to get energy.

Make sure that the quantity of fats is very low after the workout. Because fats reduce the absorption of proteins. But post workout we need fast recovery. Post workout meals are very important for that.

1. Whey Protein for Workout : Whey protein vanilla whole food

Whey protein soup is the best post-workout option as it digests very quickly. It also helps in muscle recovery. This soup is good for both men and women after a workout. It is made from milk. Mix it with whey protein water and drink it after the workout. Do not drink with milk. Because whey protein gets digested slowly if added to milk. If whey protein is not used then plant based protein powder can be used. A fruit can be taken along with the protein shake.

2. Milk With Banana

500ml milk should be taken, 2 bananas can be eaten. Very easily completed. Here’s how to take whey protein when you can’t take it.

3. Masala Paneer Chana [ workout meals]

Proteins are high in paneer chena. It also gives a lot of energy to the body. It is very easy to make.

Boil 1 liter of milk. Add cumin, chat masala, black pepper, coriander, a little salt and then filter it. That’s it, this masala paneer chena is ready.

Be sure to drink filtered water along with it. Because whey protein is made with this water. So that water contains a lot of healthy proteins. It’s a delicious post-workout meal. Definitely try it.

4. Boiled Egg Whites

Egg whites can be eaten post workout. 4 or 6 egg whites can be eaten with any dry fruits. This provides recovery beyond the body. Eating egg whites with dry fruits like this is very tasty.

5. Egg With Bhurji

Egg White Burj Add cucumber, tomato, pepper powder, salt and a little tomato sauce to the egg whites that have been cut into small pieces and mix well and add lemon juice to it and eat it together.

Dinner can also be eaten 1 or 2 hours after these post-workout meals. Can be eaten during evening workouts or morning workouts. Whey protein should be taken in post workout meals in morning workout. If you can’t do this, you can have breakfast. Make sure to have high protein in breakfast. For example moong dal dosa with paneer or besan ka chilla with curd or masala oats can be eaten. These pre and post workout meals are very good for our health. You must be fit, which means you must eat these foods.

1. Pre-workout meals can have many benefits. They can be easily made.

2. Post-workout meals can be beneficial. Food with more fats should be taken in this post workout.

3. If you follow these at the right time, you can quickly see the result in the workout.

Conclusion

If you are doing a lot of workouts then definitely take the above mentioned foods. Eating foods that are high in protein and high in nutrients will help you stay fit. If working out strictly, take pre-workout and post-workout meals. You can easily prepare these foods at home. By eating such foods, our body is also very healthy, so definitely try to take these foods. I hope this information is useful for you. Thank you……

FAQ

1. What to eat 30 minutes before workout?
2. Post workout meal for muscle gain?
3. Pre workout food for muscle gain?