Pre workout meal bodybuilding and post workout meal for muscle gain, What should athletes eat before during and after exercise?
What should athletes eat before during and after exercise?
Now I will tell you how to cook food before and after a workout. First, when it comes to pre-workout meals, I usually like to eat oats in pre-workout meals and I also like to eat eggs then what materials do I need to make these two? I'll let you know. I like to eat oats as a complex carbohydrate. So obviously we need oats. I usually eat 8 egg whites out of which I like to eat 2 yellow eggs.
However, the amount I will measure will be according to my body weight. But if your body weight is low then your body weight should be measured accordingly. And if you are a newcomer. If you are a newcomer to the gym, you should adjust your amount accordingly. So start with 4 eggs then go to 6 then go to 8 and I will add normal salt according to my taste. My purpose is to eat turmeric because it is a very good antibiotic. And I use oregano for flavoring black pepper. And yes, many have the problem that they can't eat oats. Because oats are completely tasteless. And to make it even tastier, I'll use onions here. Which will be of medium size. And I'm using tomatoes of the same size. I love to eat green peppers. If you don't like it don't use it but I'll add now I'll show you how to prepare it. And how can we cook it properly?
Picture: Oats meal pre-workout
First we will prepare the oats, I love to measure it and eat everything. So that at the end of the day we can know the amount of carbohydrates, the amount of protein. How much fat have I lost and what do I need? So if less, I will increase accordingly. And if it is more, we can reduce accordingly. You all know that hundreds of grams of oats contain 80 grams of carbohydrates. And for me, the kind of exercise I do, 50 grams of oats is enough in my pre-workout diet. So I get about 50 grams of carbohydrates.
So your body weight should be measured accordingly. So we will first measure -46 so that it is about 56 grams Another thing I will use for cooking here is coconut oil. My idea of using coconut oil is that it is a good fat. Many people only count the amount of protein and the amount of carbohydrates. But good fats are very important to keep the body healthy or to stay healthy. Another specialty of coconut oil is that it contains lauric acid. All in all, lauric acid helps you a lot in fighting the disease. So somewhere your immunity is strong. Now start making it.
Before cutting, I would urge you to wash the vegetables thoroughly because you know that all the fruits and vegetables you buy use pesticides. So wash all the vegetables well. I have already washed them. So now that I've cut them, I want to tell everyone that the more time I cook, the better. It will take a little longer but retain its nutritional value. How much coconut oil to use I usually use 3 to 4 ml of coconut in one preparation. After mixing all the ingredients, leave it in the oats sim for 3 to 5 minutes.
And our oats will be ready. So now we have oats in the seams, so we'll prepare the scrambled eggs. I have to cut for scrambled eggs. Here we are making scrambled eggs so we have to break the eggs. And the yolk has to be separated. It is summer, and the yolk does not grow well in the summer season. This is why I refrigerate eggs for 5 to 10 hours after purchase. So that Kusum can come out of it well. So I think Oats is ready now and we'll make it in Sim Flame too. With 3 to 5 ml of coconut oil.
My mix is ready, our pre-workout meal is ready oats and eggs I usually eat this meal 2 hours before
And I give you all the same advice. A pre-workout meal means you eat it 2 hours before the workout. So that it is well digested. And its nutrients are absorbed by your body until you go to the gym so that whenever you eat oats its purpose is that it is a carbohydrate. So whenever you work it will act as fuel. Protein is the building block of muscle so somewhere it will save your muscle.
But I have seen many eat before going to the gym. It doesn't work so make sure you eat this food 2 hours before going to the gym so now I can start my meal and enjoy, Let's see, I'll share with you what I like to eat after a workout. And how much do I like to eat? Many people drink hui protein after workout, I also drink hui protein. This is an isolated protein called competitive isometrics. This organization is a strong sports and nutrition organization. I have been taking this protein for the last 9 years. It is a protein rich in BCAA and glutamine.
So I don't need to take extra BCAAs and glutamine. But most of the Indian population cannot afford expensive protein.
So those people can take concentrated protein instead of separating the protein. Concentrated protein is slightly cheaper than isolated protein. The one I'm using here is broccoli. I eat about 50 grams of broccoli. And here's how to make broccoli, I've already heated the water here where I put the broccoli for 3 to 5 minutes. The third thing I like to eat is rice. Many will say why eat rice after workout. Many refuse to eat white rice. However, I believe that your essential carbohydrates should be absorbed quickly when you work out so I prefer to eat white rice.
Which is already cooked here. So let's prepare this dish completely. And let's see how to do it, I wash it thoroughly so it should be washed well. I will properly separate the upper part from it. And I'll cut it into four or five parts, not many parts. I like to eat 50 grams, so I weighed 70 grams in it, so I can reduce it a bit. It's almost done and I'll soak this broccoli in the same hot water I told you. So the water is already hot, I put broccoli in it and cover for 5 minutes, I don't like to drink whey protein first and then I want to eat carbohydrates.
I like to eat whole food immediately. This is the bowl that mixes the food. So first let's take out the white rice. And before making this white rice, I soaked it in water for 40 to 50 minutes so that the rice boiled well and tasted good. So the rice here is already ready, you can take a look. I have said before, I don't eat without measuring. So I will measure them too.
I measure these by my body weight 200 grams My body weight allows me to eat up to 200 grams but the weight of cooked rice will be 200 grams which means the weight should be about 200 grams after cooking.
This is about 200 grams which I put in that container, I need a spoon so I put this 200 grams in the bowl and the next thing is hui protein. And as always, finding scoops in Hui protein is very challenging. No, I understand. Most people get 2 scoops or 4 scoops of whey protein but I usually prefer one scoop of whey protein and keep it balanced because it gives me 24 grams of protein per serving. This is also very important, you should read this too In my whey protein, I get 24 grams of protein per scoop and that’s enough for me. The third thing we will add is broccoli which is now ready. We will be mixing it
And the second last thing we mix into it is that the water I have already mixed into 200 ml of water. And the last thing I want is to mix in six nuts, again it's good fat. What I count.
You can now be between 8 and 11 in our post-meal workout diet for the last 3 years. So here you will find a perfect combination of micro and macro nutrients.
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