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
Top 10 weight loss tips (basic tips for weight loss)
Krishna Kumar
November 9, 2018 at 8:13 pmIf your goal is to cut down fat,then which is the most effective prework out nutrition..
Payal Banka
November 26, 2018 at 5:23 pmtake a banana smoothie with some oats .
Drishti
January 20, 2018 at 12:00 pmHello 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
Payal Banka
January 21, 2018 at 10:22 pmHi 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 .
Arun Mallick
December 27, 2017 at 9:22 pmHlo 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
Payal Banka
December 28, 2017 at 11:55 amHi 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.
Deepak
August 26, 2017 at 10:40 pmI m deepak ,age 28 height 5’11” weight 74 kg, body type avg. Plz tell me diet chart for muscular body
Payal Banka
August 27, 2017 at 11:30 amhttp://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
Saurabh Hadas
July 18, 2017 at 1:10 pmHi 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
Payal Banka
July 26, 2017 at 6:53 amhttp://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ check this plan .
Kiran
December 12, 2016 at 7:49 pmMam I workout at morning …then what changes should I do in your preferred diet plan..
debottam ghosh
November 22, 2016 at 1:36 pmhi 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.
Payal Banka
November 23, 2016 at 12:23 pmyes it will help you achieve the mentioned target .
Kiran
November 11, 2016 at 5:51 pmHello 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
Payal Banka
November 11, 2016 at 9:58 pmcheck this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
ADITYA RANJAN
November 10, 2016 at 11:12 pmHi 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?
Payal Banka
November 10, 2016 at 11:26 pmduring 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 .
Prudhvi sai
November 5, 2016 at 5:40 pmEggs good for pre workout or postworkout
Payal Banka
November 5, 2016 at 11:11 pmboth .. but post workout is preferred
JK
November 1, 2016 at 1:17 pmHello 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.!!!
Payal Banka
November 10, 2016 at 11:27 pmhere you go – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Anjana
September 3, 2016 at 5:08 amHello ma’am.. I am 21 year old.. I am 5’5 . I want to gain height.. What i need to do?
Payal Banka
October 2, 2016 at 4:18 pmsorry dear but at 21 year , gaining height is difficult , i am not the right person to help ou
Krishna
June 3, 2016 at 12:13 amMam , 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?
Payal Banka
June 3, 2016 at 12:35 amhttps://www.dietburrp.com/how-to-gain-weight-while-living-in-a-hostel/ check this
Saurabh
May 7, 2016 at 8:07 pmHello 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
Payal Banka
May 9, 2016 at 2:58 amHi 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
Richa
May 1, 2016 at 3:53 pmHeello 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
Payal Banka
May 1, 2016 at 5:37 pmThank 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.
charu
April 1, 2016 at 2:16 pmHi 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??
Payal Banka
April 3, 2016 at 12:05 amyes you can
Chiru
March 27, 2016 at 3:34 pmHi, 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. 🙂
Payal Banka
March 27, 2016 at 4:11 pmhi check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
ashish goyal
February 9, 2016 at 6:20 pmhi 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
Payal Banka
February 10, 2016 at 4:15 pmHi 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/
Daniel
February 2, 2016 at 11:47 pmHello 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
Payal Banka
February 4, 2016 at 6:03 pmHi, 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.
preetam
December 25, 2015 at 12:31 pmWhen I do workout in gym after 15 min. I feel weak energy less and stamina less what should I do
Payal Banka
December 25, 2015 at 8:34 pmcheck the pre workout snacks and please have them before gyming. protein shakes will help as well.
ROHIT POPAT
December 11, 2015 at 4:24 pmHI 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.
Payal Banka
December 13, 2015 at 5:35 pmHi, 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.
Ankush
November 20, 2015 at 8:30 amHi 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.
Payal Banka
November 20, 2015 at 8:33 pmHi 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.
Mehul
February 28, 2016 at 12:39 amHello 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
Payal Banka
March 6, 2016 at 5:10 pmHi, 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.
christo
November 18, 2015 at 1:03 amhello 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
Payal Banka
November 18, 2015 at 1:29 pmHi 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/
jitendra
September 11, 2015 at 9:53 amHi 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,
Payal Banka
September 11, 2015 at 1:42 pmsure jiteendra ,
we will guide you and analyze your lifestyle . please check this page – https://www.dietburrp.com/diet-services/
saritha
July 6, 2015 at 11:00 pmhi 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
Payal Banka
September 6, 2015 at 9:33 pmHi Sarita,
sure we can try to help you . please see this page – https://www.dietburrp.com/diet-services/
shivakumar
April 24, 2015 at 8:36 pmDear 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
Payal Banka
May 1, 2015 at 3:09 pmHi 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/
swapna
January 14, 2015 at 11:32 pmHi 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
Payal Banka
February 19, 2015 at 5:34 pmHi Swapna ,
sure , please see this page – https://www.dietburrp.com/diet-services/
KRISHAN KUMAR
December 15, 2013 at 8:25 amHi 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……
Payal
December 15, 2013 at 8:19 pmHi 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.