What to eat before and after workout hindi: In today’s era, fitness has become a need, not just a trend. Whether you are sweating in the gym, doing yoga or going to the park for running, everyone wants healthy body, toned muscles and powerful energy. But often people make a big mistake: they do workouts, but they become careless about food before and after. In fact, exercise is as important as it is, the more it is necessary to support it. Without the right fuel, you will neither be able to perform the best in workouts, nor will the recovery be correct. Think, what will happen if you try to drive a car without petrol? Closed in a few minutes. In the same way, giving the right nutrition to the body at the right time increases your energy, muscles building and fat burning at triple speed. So let’s know in detail in this article what to eat before and after the workouts so that your fitness game becomes strong every day.
What to eat before workouts
Before the workout, the mile gives the energy to your body so that you can make your training session powerful. This mile should mainly contain carbs and some protein so that energy is also provided and support to muscles.
1. Take care of timing
Food is considered the best from 45 minutes to 1 hour before the workout. This gives the body time to digest food and blood circulation also reaches the muscles properly.
2. Carbs
Carbs are fuel for your body that you can run, lift heavy weight and do workouts for a long time. You can eat oats, milk, fruits, 1 banana + peanut butter, brown bread + egg, sweet potato (sweet potato), hole wheat toast and humus.
3. Little Protein
The muscles are breakdown during the workout, so taking a little protein in advance supports muscles. You can eat eggs (booked or scrummed), Greek yogurt, fruit, protein shake (light).
4. Avoid high fat or spicy food
Before the workout, too much fatty food or spicy food slows down digestion, which can cause heaviness or acidity during workouts.
What to eat after workouts
After the workout, the mile is the most important as it is time to restore your recovery, muscle building and energy. If you do not eat the right food at this time, then all the hard work can go in vain.
1. Eating within 30 minutes is necessary
The first 30 minute after the workout is called “Annabolic Window”, ie muscles are most needed for repair and growth.
2. High Quality Protein
It is necessary to take protein after workouts so that damaged muscles can be repaired and new muscles can be made. In this, you can eat wheat protein shake, eggs, brown bread, cheese or tofu salad, chicken and rice.
3. Smart Carbs
Glycogen is deployed in workouts, and it requires smart carbs to refill it. You can eat fruits (banana, apple, berries), oats + honey, rice-dal and quinoa.
4. Electrolytes and Hydration
Sodium, potassium and minerals are released from the body with sweat, so hydration is equally important. Coconut water, lemon water + salt, electrolyte drinks and plain water (2-3 glasses) are good options.
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