What To Eat In Pre And Post Workout meals

Sharing is caring!

What to eat in Pre and Post workout meals

This is the most common question in the world that most people have asked, and this is where most people make mistakes. We will be discussing what all things you can take or what to eat it in pre and post workout meals In this we are not only discussing what to eat it in pre and post workout meals but also the proper amounts of each meal and along with their nutrition value.

Again we should also remember that every individual has its own goals and depending upon that one should take proper nutrients in each and every meals.

The main thing one which one should focus on is the number of nutrients and

which all macros they taking depending upon their fitness goals.

In these what to eat it in pre and post workout meals, we going to discuss particularly the muscle building and what all things would be more appropriate for building muscles.

Now, let us first understand why pre and post workout meals are necessary and why one should give proper attention and focus on deciding their meals.

No matter how well you are balancing your overall meal and taking appropriate portions of protein, carbohydrates, fats, multivitamins etc., but at the same time, your pre and post workout meal is utmost important as to your rest of the meals.

Now,

a particularly pre-workout meal is necessary because our body needs energy and all that energy will come from the food or the meals which you will be going to take in your pre-workout meal. When we perform any workout, exercise, cardio at the gym than to perform those particular workouts we want that our body has some energy to do efficient workouts.

Again in performing those intense workouts are muscle will get a breakdown and we do not want our muscle tissue to get a breakdown in huge numbers.

So in order to avoid muscle breakdown pre-workout meal is very necessary and

one should not avoid or skip your pre-workout meal.

Now,

particularly for pre-workout, protein and carbohydrates based meal will be perfect for you to grow muscle and helps you to avoid the muscle breakdown.

The protein contains amino acids which will help you to perform better and provides you the energy which is required for performing any workout and protein is very important in order to prevent muscle breakdown.

Carbohydrates are the powerhouse cell and give you the strength and it is due to all the carbohydrates nutrients your body will go to take energy while you are performing or doing any workout.

We have now come to know about the pre-workout meal, why they are necessary and how it is important for any individual who is looking for muscle building or any other of their fitness goals.

Now, let’s talk about the post-workout meal.

Particularly when we talk about post workout meal, this is the time where most of the people make mistake,

and they avoid their post-workout meal and,

they directly take their actual meal which is probably the lunch or dinner depending upon individual timing when they workout whether at morning or an evening.

Again, when you are done with your intense workout, your body needs is a complete protein.

When we said complete protein it means a lean protein source i.e., with no or minimum numbers of carbohydrates and fats (almost 1-2 g can be considered).

Lean protein can be derived from a various source which can be your Whey Protein, Egg Whites, Chicken breast.

What to eat in Pre and Post workout meals

what to eat it in pre and post workout at the gym but also the proper amounts of each meal and along with their nutrition value.
What To Eat In Pre And Post Workout meals
Pre-workout meal:

In pre-workout, as we had discussed already protein and carbohydrates based meal will be more perfect for anyone who is looking for muscle building.

Chicken Breast :

Chicken breast is the best option which is available for the protein source in pre-workout
What To Eat In Pre And Post Workout meals

It is the best option which is available for the protein source,

chicken breast is the best option for lean protein and comes along with various other essential nutrients and it is less in carbohydrates.

150 grams of chicken breast would be a perfect number for one in order to complete their protein ratios.

Again this can be changed and customize according to individual needs and depending upon their fitness goals.

Nutrition Value of Chicken Breast:

In 150 grams of a cooked chicken breast, one can easily get 46 grams of protein and

around 5-6 grams of fats and carbohydrates are almost negligible. It includes 248 calories in it.

Benefits Of Chicken Breast:

  1. A lean protein source.
  2. Good in vitamin A, which helps in better vision and it is good for skin and improves our neurological function.
  3. Helps in preventing cancer, especially colon cancer.
  4. A good source of vitamin B5 which aid metabolism and helps to turn the carbohydrates into energy.
  5. The high protein content in chicken breast helps in preventing bone loss.

Egg whites:

Egg whites are another alternative source of protein and again it is a lean protein source. Eggs are easily available and are one of the cheapest protein sources.
what to eat it in pre and post workout meals

They are another alternative source of protein and again it is a lean protein source.

Eggs are easily available and are one of the cheapest protein sources.

One should take 6-8 egg whites in a pre-workout meal, again the numbers can be changed and adjusted according to the individual needs and requirements.

Nutrition Value Of Egg Whites:

In 8 egg whites, one can easily get 28 grams of protein, 2 grams of carbohydrates and

fats are almost negligible. It includes 137 calories in it.

Benefits Of Egg Whites:

  1. A good source of potassium, one serving contains almost around 50mg(approx) of potassium, which helps in proper functioning of the overall body.
  2. High protein content is helpful for hair and skin.
  3. Egg whites are less in calories and come with lots of essential nutrients.
  4. Helps in improving brain function.
  5. Helps in muscle growth.

Banana:

Banana is a good source of carbohydrates and gives you a sufficient energy and make you feel full for a longer period of time. Banana is rich in potassium which is very vital for our body.

They are a good source of carbohydrates and gives you a sufficient energy and

Banana is rich in potassium which is very vital for our body.

Banana contains starch which acts as soluble fiber and helps in improving our digestion.

Nutrition Value Of Banana:

In 100 grams of banana, one can easily get 27 grams of carbohydrates,

1 gram of protein and fats are almost negligible and almost 2 grams of dietary fiber.

Benefits Of Banana:

  1. A good source of essential nutrients such as potassium, vitamin B6, vitamin C, magnesium etc.,
  2. It helps in moderating blood sugar levels.
  3. Helps in improving digestion.
  4. Banana helps in to combat the formation of free radicles.
  5. Support a healthy heart.

Also, check out vegetarian protein source food available for vegetarian people.

Top 18 Vegetarian Protein Foods

Post-workout meal:

As we have discussed earlier that in post workout we need immediate recovery for building muscles, so we need a lean protein.

Whey Protein:

It is among the most popular and best protein source which is available for vegetarian and therefore is the best protein source because it has all complete 9 essential amino acids.

Nutrition facts of Whey protein :

In one serving whey protein has 20-25 grams of protein and,

carbs and fats are almost negligible and One scoop of whey protein almost contains 25-30 grams.

It comprises of 120 calories in it.

Benefits of Whey protein :

1. The best source of protein with the least amount of carbohydrates and fats.

2. Helps in muscle building.

3. Improves our immune system.

Chicken Breast :

They are the best option which is available for the protein source,

chicken breast is the best option for lean protein and comes along with various other essential nutrients and it is less in carbohydrates.

All other information related to chicken breast we had already discussed.

All these mention protein sources are the best option for one who is looking for muscle building and it should be properly adjusted to your daily intake levels.

THINGS TO REMEMBER:

1. One should not exceed the protein intake at one time, your protein intake in one meal must

be 30 grams to 45 grams because there is no need to take much protein as the body will not utilize

it completely.

2. In pre-workout Protein and Carbohydrates, based meals are perfect for muscle building.

3. In post-workout, your body needs complete lean protein.

4. One should consume fat during pre-workout or post-workout meal because our fat contains

fatty acid and will during pre-workout if consumed will make you feel sometimes bloated and it

decreases the digestion process.

5. Pre-workout must be consumed 60 minutes before you start any workout or hit to the gym.

6. Post-workout can be usually consumed 10 minutes after your completion of a workout session.

7. After 45 minutes of your post-workout meal or drink you can consume your actual meal which contains

all the macronutrient i.e., protein, carbohydrates, fats, multivitamins etc.,

8. Don’t drink too much of water during your workout sessions.

Finally,

In this What to eat in pre and post workout meals all the above mention meals are just the blueprint or we have given the basic idea

on What to eat in pre and post workout meals. All the amounts or portions of meals should be

adjusted and must be appropriate and must rely on your overall diet and your overall macronutrients

intake on a daily basis. By no means, we are suggesting or recommending anyone

to take all the meals what we have mentioned above but we have given the alternative options of what

one can consume to fit their all macronutrients intake i.e., protein, carbohydrates, fat, etc.,

In order to build muscle, we highly recommend to everyone to don’t skip and don’t mess up with your

pre-workout meal and post-workout meal.

 

 

 

 

 

 

Leave a Comment