“Pre & Post-Workout Meals: Fuel Up and Recover Right”

 What is a Pre-Workout Meal?

A pre-workout meal is the food you eat 30–60 minutes before exercise. It provides energy, improves performance, and prepares your muscles for the workout.

 What to Eat Before a Workout?

Choose foods that give long-lasting energy, muscle support, and focus:

• Complex Carbs:
  Oats, whole wheat bread (ruti), banana, nuts – slow-release energy

   

• Moderate Protein:
  Boiled eggs, Greek yogurt – for muscle protection

   

• Optional Caffeine:
  Black coffee (in small amount) – for better focus

   

 Easy Pre-Workout Snack Ideas

• 1 banana + 1 boiled egg

   

• Oats + milk + a few nuts

   

• 1 slice brown bread + 1 glass black coffee

   

• Greek yogurt + half banana

   

These provide energy, focus, and stamina for your training.

 What is a Post-Workout Meal?

A post-workout meal is eaten within 30–60 minutes after exercise. It helps in:

• Muscle repair

   

• Glycogen replenishment

   

• Faster recovery

   

 What to Eat After a Workout?

• High Protein:
  Egg, chicken, protein shake – repairs muscle tissue

   

• Carbohydrates:
  Rice, bread (ruti), potato, banana – refuels energy

   

• Electrolytes & Water:
  Coconut water, lemon water, plain water – to rehydrate and restore minerals

   

 Simple Post-Workout Meal Ideas

• Grilled chicken + vegetables + ruti

   

• 1 glass milk + 1 banana

   

• 2 boiled eggs + 1 orange

   

• Protein shake + oats

   

• Coconut water + a few biscuits + some nuts

   

 Mistakes to Avoid

• Don’t do intense workouts on an empty stomach – may cause muscle loss & low energy

   

• Don’t skip your post-workout meal – it slows down recovery

   

• Avoid excess sugar – may lead to fat gain

   

• Don’t ignore hydration – always drink enough water before and after workout

   

 Bonus ideas

• Avoid oily or spicy food before workouts

   

• Don’t delay your post-workout meal too long

   

• Drink 2–3 glasses of water before and after workout

   

• Banana is a great option for both pre and post – provides energy & potassium

   

Workout alone doesn’t build your body — nutrition matters just as much.
Fueling your body at the right time helps you build muscle, burn fat, and gain strength effectively.