workout se pehle our baad me kya khaye?

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

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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

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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

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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. 💪🔥