Working out at the gym and trying to build a proper physique is a long term game. You need to maintain 3 Criteria in the proper order to expect some development. Among them, a proper diet is the most important criterion (the other two are workout and sleep). In this article, I’ll discuss what you can have as a pre and post-workout meals.
Having a proper diet at proper intervals can be quintessential for your body and muscle. And when you start your gym, the greatest question is what you can have before and after a workout?
Read until the end of the article, and I will clear all of your questions regarding this subject. You can also read, Importance of Sleep in Bodybuilding!
Why Choosing a Pre and Post Workout Diet is Important?
If you are really serious about seeing proper muscle gains, a proper Pre and Post Workout diet will pave your way towards optimum muscle development. Pre Workout meal is nothing but the meal you consume before going to gym, and Post is the meal you have after returning.
The meals you take just before and after the workout session is quintessential as it’s the only time when your body requires proper nutrition the most. If you ignore this meal, or have something inappropriate during this period, you might be killing your gains.
Study this article carefully, if you want to maximize your gains in the shortest time.
Pre and Post-Workout Meals: What Can be an Optimal Pre Workout Diet Plan?
When you’re going for fat loss, it’s recommended that you include protein and carbs in your pre workout diet plan. You must not add fat in your pre workout diet, as it slows the digestion.
You need protein because it helps your body stay anabolic during exercise. The Amino acids present in the protein prevents muscle breakdown, and maximize your muscle gains.
Optimal Pre Workout Meal
- Egg Whites * 3 ( DON’T EAT THE YOLKS!)
- Banana * 1
- Black Coffee( optional)
Have this meal 45-60 minutes before your workout session.
What Can be an Optimal Post Workout Diet Plan?
This is perhaps the most important meal of the day if you’re working out. As it is the time when you want immediate recovery of your muscles.
When you workout your muscles break, and you need the amino acids and protein to enter your muscles, so they can repair throughout the day. It is quintessential to have protein post workout.
Optimal Post Workout Meal
- Whey Protein in Water (NO MILK!)
- Egg Whites (3-4)
- Any Fruit (Banana/ Apple)
- Gatorade/ any such drink (optional)
Remember you need an immediate recovery of your muscles after a workout, hence you need to take this meal within 45 minutes of finishing your workout session. But make sure not to include any fat in this diet!
Some More Pre and Post Workout Meal Options you can Try!
Here are some other Pre and Post Workout Meal Options you can try. Note that they should not be consumed all at once, choose one or two options before the gym.
Pre Workout
- Chickpeas
- Oats
- Homemade Protein Shake
- Roti with Peanut Butter
- Green Tea (optional)
Post Workout
- Low Fat Milk with Banana
- Whole Wheat Roti with Salad
- Moong Dal Dosa
- Veg Upma
Use these alternatives only if you cannot get/afford the previously mentioned foods.
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Let Us Know if You Have Any Questions Regarding Pre and Post-Workout Meals
That concludes this article on Pre and Post-Workout Meals. I hope I answered all the doubts regarding this subject, but if you have any more doubts, feel free to let me know in the comment section.
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