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.
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.
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
This post was Last Updated on May 16, 2018
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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 .