Workout Se Pehle Kya Khaye? 🍌💪
Workout se 30–90 minutes pehle aisi cheezein khao jo energy dein aur easily digest ho jayein.
Best Pre-Workout Foods
- 🍌 Banana
- 🥜 Peanut Butter + Brown Bread
- 🥣 Oats + Milk
- 🍎 Apple + Handful of Nuts
- 🍞 Peanut Butter Sandwich
- 🥔 Boiled Potato
- ☕ Black Coffee (optional, 30 min pehle)
Kya Avoid Karein?
❌ Heavy oily food
❌ Fast food
❌ Bahut zyada sweets
❌ Overeating
Workout Ke Baad Kya Khaye? 🍗🥚
Workout ke baad body ko protein aur carbs ki zaroorat hoti hai taaki muscles recover aur grow kar sakein.
Best Post-Workout Foods
- 🥚 4–6 Egg Whites + 2 Whole Eggs
- 🍗 Chicken Breast + Rice
- 🥛 Milk + Banana Shake
- 🧀 Paneer + Roti
- 🫘 Soya Chunks + Rice
- 🥛 Whey Protein + Banana (agar use karte ho)
Vegetarian Options
- Paneer
- Soya Chunks
- Tofu
- Milk
- Curd (Dahi)
- Dal + Rice
Simple Budget Plan
Pre-Workout
- 1 Banana
- 1 Cup Black Coffee (optional)
Post-Workout
- 4–6 Eggs (ya 100–150g Paneer)
- Rice ya Roti
- Paani achhi quantity mein
Muscle Gain Ke Liye
- Protein: 1.6–2.2 g per kg body weight daily
- Sleep: 7–9 hours
- Water: 3–4 liters daily
Example (Agar Weight 60 kg Hai)
- Daily protein target: 96–132 g
- Isse muscle recovery aur growth better hoti hai.
Budget-friendly best combo:
Pre-workout → Banana 🍌
Post-workout → Eggs + Rice 🍚🥚
Yeh simple, effective aur affordable option hai muscle gain aur strength dono ke liye. 💪🔥