Pre Post workout meals |Gym|Nutrients|Meals|Gym|Carbohydrates|Proteins|Fats

Outside the gym is when nutrition playes a big role in changing body composition.Learn the importance of pre and post workout meals to maximize muscle gain.

PRE-WORK OUT MEALS:

Preworkout meals helps  and give you more energy,prevent muscle catabolism,increase muscle anabolism.So in every meal you need to consider the three macronutrients carbohydrates,proteins and fats and in ratio in which you are eating them.

Eat the prework out(mainly fluid) meals 45-90min before a workout.For consuming heavy meals 1-1.5 hrs before the work out.

• Bananas: Rich source of carbohydrates 
  
  

• Chicken,Rice and Vegetable: Consume this type of  meals before 2-3hrs before workout.

• Greek Yogurt and Dried fruit :Dried fruit is high in sugar and high in calories- when it comes to dieting dried fruit is generally avoided, however, this food is great to be consumed in measured amounts pre workout to give a quick source of simple sugar.

• Oats: This pre workout food contains complex carbohydrates and is also a great source of the soluble fibre Beta glucan.

• Sweet potato:Carbohydrates should be consumed by all those physically active, but in particular, those who carry out regular endurance activities such as cycling and running should concentrate more on their carbohydrate consumptions.

POST-WORK OUT MEALS:

If your main aim to build muscle than eat about 30gm of protein and 30gm of carbohydrates within about 15 min of your wokout.If you're just trying to be in shape or want to shed than take the protein after 45 min the workout.This will decrease muscle protein breakdown,increase muscle protein growth and enhance recovery.

MAKE SURE TO DRINK PLENTY OF WATER

Carbs:

• Sweet potatoes
• Chocolate milk
• Quinoa
• Fruits (pineapple, berries, banana, kiwi)
• Rice cakes
• Rice
• Oatmeal
• Potatoes
• Pasta
• Dark, leafy green vegetables

Protein:

• Animal- or plant-based protein powder
• Eggs
• Greek yogurt
• Cottage cheese
• Salmon
• Chicken
• Protein bar
• Tuna

Fats:

• Avocado
• Nuts
• Nut butters
• Trail mix (dried fruits and nuts)

If your muscles are not building by trying hard in the gym then their is problem with the Diet.Diet play the vital role in building muscles.