pre and post workout meals 2024.
pre workout meals
Workout se pehle ka meal energy dene ke liye hota hai, jisme aapke meals mai carbs aur thoda protein hota hai. Ye digestion-friendly hona chahiye jisse apko kuch energy mile workout ke pahle, meals halka or acha hona chahiye. workout karte samay kuch problem na ho.
- Timing:
- 2-3 ghante pehle: Full pre workout meals khao jo balanced ho.
- 30-60 minute pehle: Light snacks lena better hai.
- Examples:
- 2-3 ghante pehle:
- Grilled chicken aur brown rice ke saath steamed veggies.
- Whole-grain bread par peanut butter aur banana slices.
- 30-60 minute pehle:
- Ek bowl Greek yogurt ke saath fruits aur honey.
- Ek banana aur thode dry fruits (almonds/walnuts).
post workout meals
Workout ke baad body ko recovery aur muscle repair ke liye protein aur carbs chahiye.
- Timing:
- Workout ke baad 30 minute ke andar khana best hota hai.
- Examples:
- Grilled fish (salmon/tuna) ke saath sweet potato aur spinach.
- Protein shake (whey protein + banana + almond milk).
- Scrambled eggs aur avocado toast.
Hydration
Workout ke pehle, beech mein aur baad mein pani{ water } zaroor peeyo. Agar zyada paseena nikalna hai, toh electrolytes add karna jisse apko ye tired na hone mai madad karega .
Detailed recipes aur ideas ke liye check karo:
Gym ka full fayda uthao aur diet ka dhyan rakho! 💪
