Effectiveness of a workout is determined by a proper and timely nutrition.
Today I am going to share the importance of Pre And Post Workout Meals and how they can boost your energy levels if taken properly at proper time.
Nutrition is the most important aspect for a person going to gym once a day and 4-5 times a week in order to avoid injuries and muscles weakness and enhance performance to stay in hunt. It has been seen lot of times people unaware of the importance of properly feeding their bodies pre and post workout. To get maximum out of your bodies , you have to eat correctly before and after workout.
You are performing 1 hour of daily physical activity , then you need 0.8 gms – 1 gms of protein per kilogram of your body weight. The protein requirement can go up to 1.2gms – 1.3 gms protein per kilogram of body weight, if you are putting heavy weights along with some cardio and stretching . Suppose your weight is 65 Kgs , then your daily protein intake should be 65 gms if you are performing normal and basic exercises but if you are putting on heavy weights then protein intake should be around 75-85 gms.
A regular gym goer should escape eating 3 meals in a day , inspite have 5-6 small meals at a interval of 2-3 hours . It is important to know that you should properly fuel your body with nutrients before , during and post workout . You will increase your gain in size and strength by paying attention to your pre and post workout meals.
Pre Workout :
Pre Workout diet should include some amount of carbohydrates and some proteins. Carbohydrates are the most important source of energy for the body. A pre workout meal usually falls within 3 hours of your workout.
A pre-workout meal is packed with carbs and proteins . You should know the amount of the nutrients intake as protein takes 3-4 hours to digest , dietary products will take 6-7 hours and carbohydrates will take 2-3 hours to digest .Good thing is , the food should not be completely digested in order to have a energetic workout.
Before Workout Dishes :
i) Whey Protein
iii) Pre Workout Supplement
iv) 5 Eggs (3 Egg Whites , 2 Whole Eggs)
v) Grilled Chicken
After Workout :
The Post Workout Phase is termed as Anabolic Phase. Anabolism usually means building or rebuilding something , so as the post workout does for you. The muscles that get broken and tired during your 60-70 minutes workout have to be fueled with something to repair them again. To do that , you again needs carbohydrates and Proteins . The 2 nutrients that benefited your body before the workout , will again benefit your body after the workout also.
The Post Workout meal window is normally 30-45 minutes. But it is always advisable to eat it within the half an hour after you complete your workout.
There is no point going nuts over your meal . Don’t start eating as soon as you put down the last weights. Its pretty simple if your daily diet contains the sufficient amount of Proteins, Carbohydrates and Fat , you need not worry about paying attention to any of the other thing .
But Yes, proper Pre and Post Workouts diet will play a significant role in your Build Muscle or Get Slim Journey.
- Keep Drinking Water Before , During and After the Workout. A target of 3-4 Litres of Daily Water intake you should set.
Now we take a see off from you and see you again soon , we will be back with more health and nutrition tips.
Don’t forget to share your feedback , experience , suggestions for improvement with us .
Do you know some more Pre and Post Workout Meals , that you want to share with other Spartans? We will be pleased to hear from you.