Pre and post workout meals are very important for anyone who regularly workout. These meals help in improving synthesis of muscle ,promote recovery and reduce muscle damage but most of us eat wrong proportion of carbs ,protein and fats in these meals. So here we'll discuss some meal ideas which can be taken in pre and post workout to increase muscle gain and weight loss.
Pre Workout meal :
This is taken prior any workout and help in reducing fatigue and increase energy and stamina during workout. In pre workout meal carbs play a important role as they are the macro-nutrient which provide body with energy and also help in increasing glycogen level. So amount of carbs intake in pre workout should be more than fats and protein.Here are few option which can be considered in pre-workout meal.....
1. Banana peanut butter sandwich
Banana's are rich in potassium and fast digestive carbs .It contain 23 g carbs per 100 g in which 12 g comes from sugars which provides energy. Peanut butter help in repairing muscle tissues by providing with proteins and fats. Brown bread contains slow digestive complex carbohydrates which keeps you full through out your workout .Its okay to replace brown bread with chapati as its also a source of complex carbs. Eat 1-2 hour before workout.
2. Sweet potato
Sweet potato are good source of natural sugars.It is low on calories and fats. It contain more amount of potassium as compare to banana which help in nerves and muscle functioning. They are also great source riboflavin and folic acid which boost muscle building process. Sweet potato promote gut health contains antioxidants and fibers. Eat sweet potato boiled or roasted with 1-2 whole egg or some almonds to fulfill protein and fats needs.
3. Oats
Oats contain 65 g of carbs ,12 g protein and 10 g of fats per 100 g. It is rich fiber ,copper ,iron and zinc which supports immunity .Try eating oats in different styles like : -
- Oats and egg pancake.
- Oats cooked in milk with blueberries.
- Oats and banana smoothie.
Consume oats 1-2 hours prior workout as it is slow digestive and may cause bloating if eaten shortly before workout.
4. Black coffee
Coffee contain caffeine which help in stimulating central nervous system and muscles . Removes laziness and increase concentration . Help in increasing muscular strength ,power and endurance. It can also help in weight loss .
Post workout meals :
After workout muscle fiber tears due to stress given during workout so it is important to provide body with proteins for faster muscle recovery and max gains so post workout should be loaded more on proteins rather than on carbs and fats.
1. Whey protein
Whey protein is THE best post workout , It provides with high quality lean protein contains all essential amino acids and have fast absorption rate which help in fast muscle recovery. For max gain take one scoop of whey protein post workout in water.
2. Egg whites
Egg are awesome and cheap source of protein ,one egg contain 6 g of lean protein and one egg white contain 4 g . Whole egg contain egg yolk and if eaten in excess can cause heart problems due to high cholesterol level and fats. So it is advised to eat only egg whites in post workout as it contain maximum amount of proteins. Don't consume more than 3 whole eggs per day if you're a regular egg eater.
3. Chicken breast
Chicken breast is different from whole chicken meat ,whole chicken contain 26 g protein and 14 g fats per 100 g while chicken breast contain 30 g protein and 3 g fats per 100 g so it is clear that chicken breast contain lesser amount of fats and higher amount of proteins so it a great choice to add chicken breast in post workout also have them with brown or white rice and vegetable for energy and removing fatigue.
4. Paneer
For vegetarians paneer is a must eat post workout as it is high on lean protein . Paneer contain casein protein which is slow digestive and take 6-7 hours for digestion . It help in keeping you full for longer duration and prevent further muscle break down. Also add some vegetables and rice to restore lost energy.
5. Fish
Fish is rich in protein but also fills body healthy fat reservoir .It has omega-3 fatty acid and vitamin D which help body to absorb calcium and other vital nutrient.100 g fish contain 22 g protein.
Try experimenting with your food these were just my ideas and if you want cheap alternative then add chickpeas, black gram ,sprouts, soya chunks ,kidney beans ,roasted grams in your pre and post workout.
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