Are you working out? If you are, have you included pre-workout nutrition in your diet? There are many who feel that only exercising is enough to achieve weight loss goals or health goals. But this is not true. When a person exercises, his body requirements also change according to the nature of work out.
If diet is overlooked, either you will face difficulties in achieving your goals or you will feel weak during your workouts and lose your stamina easily. Pre-workout and post-work out nutrition will ensure better health. Nutritional requirements will differ according to the age, BMR, BMI, fat percentage of the person. It also depends on the nature and intensity and duration of workout. Here are some diet tips for gymming and workout to help you.
Pre workout nutrition
You must have heard that one must exercise on an empty stomach. Exercising after the meal is not advisable. Although this is true, pre-workout nutrition is equally important. The meal should provide you with enough energy to sustain the heavy requirements while you work out. If the energy provided by the meal is insufficient, you will lack stamina and feel weak during your workout. This fuel will also help in wear and tear of muscles that take place during and after exercise
We are often tempted to cut down on calories and eat less to be able to lose weight and fat. But refueling yourself before workout will help you in working out harder and thus attaining better results. It will help in preventing low blood sugars during workout which might lead to early fatigue and light headedness. Here are some tips on pre-workout nutrition.
1. Timing of pre-workout nutrition – Timing your pre-workout nutrition is very important. If your time for exercises happens to be 2-3 hours after your major meal than you need to turn your meal into pre-workout nutrition. Or you can have a snack based pre-workout nutrition 1-2 hours prior to your workout.
2. Include liquids – Dehydration is another factor which will keep you away from the results you deserve. Dehydration during exercises leads to fatigue, cramps and headaches. Have around 500 – 600 ml of liquid an hour before your workout.
3. Include carbohydrates – Carbs after digestion turn into simple glucose, which acts as a primary fuel during your workouts. Make sure you avoid simple carbs like sugar, aerated drinks, too much sugar in tea/ coffee / milkshakes should be avoided. Choose complex carbs over simple ones. These foods will help in building up the energy reservoirs.
4. Include proteins – Good quality protein like milk, egg whites and lean meats can be included as a part of pre workout nutrition.
5. Avoid fats – High fat foods should be avoided, they would make you feel sluggish and you will tend to under perform during your exercise session.
# Food choices for Pre workout Nutrition –
Here are some food combinations you can include in your pre workout nutrition meal
1] Vegetable stuffed sandwich with whole grain bread (2 slices, regular) + 1 banana + 1 glass milk
2] Egg white sandwich with multigrain bread + fruit smoothies
3] Oats porridge in milk with berries / banana / other fruits.
4] Egg white omelette with toasted brown bread + fruit juice
5] Oats upma / Multi grain bread upma / pohe + smoothies or chaas.
6] 1 plate mix fruit chaat with lemonade
7] Egg nog with a fruit / handful of nuts and seeds
7] Baked fish with a fruit juice
8] Chicken sandwich with multigrain bread + smoothies
9] Handful of nuts and seeds with a smoothies
10 ] Roasted channa / roasted soyabean with buttermilk / fruit juice
11] Energy bars
Correct pre-workout and post workout nutrition is the key to better health. And good pre-workout nutrition is the best way to ensure better stamina during workouts and thus better results.
Image – flickr.com, Author – denna jones
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mam you tell in previous blog of 6 foods you should avoid and on that blog fruit juice is mentioned not to consume before workout, but in this one you mentioned fruit juice,i’m confused,
hi vikas , if you are into intensive workouts , fruit juices will give instant energy, and hydration , so you can take it . But if you are not in intensive workout ,, and doing regular workout then juice should be avoided. sorry for not being specific . will correct it in the article.
If your goal is to cut down fat,then which is the most effective prework out nutrition..
take a banana smoothie with some oats .
Hello mam
I m drishti age -20 yrs nd weight-46kgs
I m vegetarian
Pls suggest me perfect diet plan ,pre nd post workout for perfect shape up
Hi Drishti .
for diet plan check this – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/
pre workout – you can have any good carb meal . like a banana smoothie , milk and oats with mbanana. oats porridge , daliya brown bread and egg sandwich .
post workout – you need to eat proteins , so have milk shakes , fruit smoothies, fruit bowl and milk , egg in any form , milk in any form , paneer in any form .
Hlo mam am 17 yrs old I’m a martial artist every day I do my practice around 2 hrs and when I came home in evening I do 200 push ups every day I want to gain weight last 2 yrs my weight is 55 kgs only I tried everything but I can’t receive any results pls suggest me something
Hi Arun ,
Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
I m deepak ,age 28 height 5’11” weight 74 kg, body type avg. Plz tell me diet chart for muscular body
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
http://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
https://www.dietburrp.com/indian-diet-plan-for-six-packs-abs/
check these
Hi Payal
I do my work out in evening typically 1930 to 2100 hrs types…
My typical daily schedule is Morning break fast 2 rotis and a glass of milk.
Lunch arnd 1315 hrs 3 rotis and rice.
I take ~ 2-3 cup of tea in office.
Then after reaching home ~ 1830 hrs , I take a cup of tea with some light snaks.
My exercise involves 6-8 kms of cycling & 70 push ups & 1 min planks etc.
My weight is 72 kgs as of now, my look out is for gaining weight and build a body.
Please suggest what should be included in diet to increase muscles.
I eat non veg also
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this plan .
Mam I workout at morning …then what changes should I do in your preferred diet plan..
hi mam, I am Debottam and 35yrs old. I use to have 89 kgs before starting my wgt loss program. now I hv little more than 75 kgs. I do not go to gym but use to exercise regularly and run twice in a week. my workout timing starts from 7 to 8 o’clock in the morning. now if I want to follow your above diet plan along with similar exercise, will that help me to achieve my target to build body and loose belly fat simultaneously. plz suggest as I am struggling to adjust a proper diet plan with my workout plan.
yes it will help you achieve the mentioned target .
Hello ma’am I am Kiran age 21,65kg, height 5.9” and i have been working out since last 1 year and have gained muscle with nice diet and i am thinking of increasing daily intake so that it might help me have a muscular body. So kindy give me you suggestions.veg+non veg
check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi Payal,
I workout in the evening post office hours from 8 to 9-9.30 pm. I take whey in the morning as well as during the workout. My question is should I also take whey even post this workout? Also what are the best times for me to take whey?
during the workout and post workout is the best time to take whey .. the working muscles immedietly absorbs whey . you can stop taking in the morning .. not needed .
Eggs good for pre workout or postworkout
both .. but post workout is preferred
Hello ma’am,
My Age – 21
Height – 6ft
Weight – 53.8kg
I want to gain weight, I look very skiny, so please provide me the proper diet plan, and pre-workout and post-work out diet plan… And if I start using enduramass, will it going to work for me…? If not then which whey protein will help me out…!
Thanks.!!!
here you go – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello ma’am.. I am 21 year old.. I am 5’5 . I want to gain height.. What i need to do?
sorry dear but at 21 year , gaining height is difficult , i am not the right person to help ou
Mam , I am 20 years old and trying to gain lean muscles. I work out strength training as well as cardio. Mam , I am a hostelite and can’t get particular diet for workout. I have some amount of fat and I am trying to burn it with cardio. Which meal plan should I take?
https://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/ check this
Hello Mam,
Saurabh Age 24,
Height-6’2, Weight-80,
Please Suggest me Easy and Simple Plan to Gain Weight and Stay Healthy. I am a working Professional The diet You posted in very difficult for me to follow. Please Suggest
Hi Saurabh,
if time is a constraint , you can choose the food items from the diet plan ehich you can arrange for and consume them . these items are nutritious and will help you gain weight . you can adjust the food time according to your time table
Heello mam.I weigh 56 kg and my height is 5’1.I eat 3 meals a day,walk for an hour in the morning and do 30 minutes of cardio workout.I want to lose 3 kgs more without dieting or starving in 21 days.Please suggest something.Thank you
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi mam. Im charu..im 18 yrs old my wt d 69…im following d above diet paln. .an can add mushroom n d diet plan??
yes you can
Hi, m chiru. Im 22 yrs old and I’m 6foot taller with only 60kgs weight. I prefer goingto gym in the morning. Plz suggest me the correct pre and post workout food chart so i can gain muscels and look a giod built. Thank You. 🙂
hi check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
hi mam
i am a strict veg i do workouts i am in good shape but i am eating normaly i am a foody not using any special diet i am 90 kg and 6 foot(183 c. m) i want to build huge muscles naturally mam and i cant eat in a specific time i am a medical student plz help mam.. thank u
Hi Asish ,
you can try these foods and diets –
https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hello ma’am I am Daniel would you give me some tips on diet coz I am a thin guy about 48 kgs , height5 ft 7 inch and I want to become fat so that it might help me have a good physique as a person So kindy give me you suggestions plus me non vegetarian
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
When I do workout in gym after 15 min. I feel weak energy less and stamina less what should I do
check the pre workout snacks and please have them before gyming. protein shakes will help as well.
HI MAM, I AM ROHIT FROM GUJARAT, I AM 26 YRS OLD AND WEIGHING JUST 50 KGS WITH THE HEIGHT OF 5’7″ SO WANT TO GAIN WEIGHT ABOUT 10 KGS SO PLEASE TELL ME ABOUT THE VEGETARIAN DIET PLAN I SHOULD FOLLOW. I GET AT 6:30 AND FROM 8 AM TO 8 PM I AM AT WORK.IN AFTERNOON I COME FOR LUNCH AROUND 2 PM SO WILL NOT BE ABLE TO TAKE 5-6 MEALS SO PLEASE GIVE ME THE PLANNED 3-4 MEALS WHICH CAN HELP ME IN GAINING MY WEIGHT.AND IF YOU CAN TELL ME WHAT KIND OF WORKOUTS ARE ALSO HELPFUL IN GAINING THE WEIGHT IT WILL BE AN ADDED ADVANTAGE FOR ME.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hi Dear,
I’m 23 yrs old, 50KG ,5’5.
I want to gain weight, i’m working out regularly since 6 months but no improvement. I’m office going guy. I am unable to plan my schedule. I want to gain 10kg weight to complete 60 but my weight is constant 50 since 6 months. Please help me out to gain some weight and my face is also small, kindly advise something to make my face some healty.
Hi Ankush ,
If you are already gyming / exercising , you can consider a good protein powder . ask your trainer about it . he knows your exercise regime and can guide you well.
Hello mam,
My self mehul.my age is 22 and my weight is 54 kg.mam how can i gain my weight .i eats too much but there is no gain in weight.so please mam how can i gain it.thank you
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hello mam am christo 27 yrs old and 172cms height and 72kgs weight can you please give me diet chart for muscle gain i want to build my muscle i am going to gym for 3 months and getting some please tell me to improve my diet
Hi Christo ,
yes we are soon coming up with a detailed diet chart for muscle building. meanwhile here is an article that will guide you towards muscle building with indian foods . – https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
Hi mam
I am 25 years old 179 cm height with 77 kg weight. I do exercise and runing for 3 km for 6 months. still I am got loosing my weight please share your knowledge with me. You need to guide me about the diet to loose weight.
Regards,
sure jiteendra ,
we will guide you and analyze your lifestyle . please check this page – https://www.dietburrp.com/diet-services/
hi mam,
i am a lady aged 44yrs, my ht is 158cm. wgt is 68kg. i hav a thyroid problem. I do aerobics 2 days in a week. and workout 20 min cardio and wgt training for 2 more days in a week. 1 day i do ab exercises. so my wht is not going above dis. if i am not on a exercise routine my wgt increases by 1-2 kg every week bcos of throid. i dont eat anythg oily, no maida, no sugar.
can u help me my goal is to decrease my wgt upto 60kg.
pls help
Hi Sarita,
sure we can try to help you . please see this page – https://www.dietburrp.com/diet-services/
Dear Mam
Warm greetings
I am Shivakumar 44 years old. My weight is 100 kgs. I couldn’t maintain my weight according to medical advise. I used to do some exercise like ground exercise, walking and jogging. When I am doing exercise I could see the solid weight reduce. However, my job not allowing me to do the exercise on regular basis. Basically I am a freelancer, most of the time I have to travel one place to other place and eating hotel food and where no time to do the exercise. Could you please suggest me something for weight reduction and maintaining the weight.
With regards
Hi Shiva ,
if you cannot maintain exercises, try doing diets firsts, and then later combine with exercises whenever possible . if you wish , we can plan a diet for you based on your timings and schedule. please see this page – https://www.dietburrp.com/diet-services/
Hi Mam
I am 23/4’9″/53kg…. Its my wedding on April30th. My main problem is tummy and backfat. I went to a gym and definitely i lost some fat but unfortunately my face started becoming dull day by day. So my parents stopped me from going to gym. I would like to cut down these two areas through diet and exercise. However, I dont want my face to become dull..I dont want to lose the bubbliness of my face!! Nothing should happen to my fresh face! Please plan a diet and exercise routine specially for me as soon as possible. I want to start off soon. Please reply me as soon as possible mam.
Thank You
Hi Swapna ,
sure , please see this page – https://www.dietburrp.com/diet-services/
Hi mam,i m 28 yrs old,height 5ft 8″wt75 i want to loose belly fat and wt upto 10kg.i do workout at home for 1 hr.i m early riser dats why following the diet chart as follows
06:00 -lukewarm water+lamon
0700- skimmed milk glass with one toast of red bread
1000- sprout which includes gram,ground nuts and almonds
1415- two chapati,one bowl of salad and one katori of curd
1630- one cup of tea +2 biscuits
1830 to 1930workout aftr dat one plate of fruits
2100- oatmill
2200- one glass of milk
Mam plz advise me m i following right diet or i need some change plz give ur valuable suggestion i m pure vegetarian……
Hi Krishan,
Thank you for reading at diet burrp. Your diet seems right for now … if you are following this, it should definately help in the first month.