Pre-Workout Indian Meals

'THE WINDOW OF GROWTH' MEALS

 Pre-Workout and Post Workout Meals are considered to be the most important meals of the day. It is also said that if you are messing up with these two meals, you are messing with the whole day. Whether your goal is to Build Muscle or to Shred the fat from the body, what you need before and after a workout fundamentally remains the same. If you don't take care of it, you won't get the results.

                             PRE-WORKOUT NUTRITION

A good pre-workout meal won't only improve your performance while working out, but will also minimize the muscle damage.

An ideal pre workout meal should constitute of

• High Carbohydrates - To provide energy throughout the workout.

• Medium Protein - To prevent Muscle Break Down.

• Low Fats - Fats are slow digesting therefore they should be kept to minimum.

Here are some good Pre-Workout Meals with easily available ingredients:

Chana Chaat

• Take 100gm Boiled Chickpeas
• Add Veggies like Onion, Tomato and cucumber
• Add pepper and salt to taste
• Top it up with lemon juice.

This is one of the best meals because both white and black chickpeas are high in complex carbs, medium in protein and low in fat.

Orange Oats

• Take an Orange and Grind it in a mixer grinder.
• Take a cup of Roasted Oats.
• Add the grinded orange to the oats.
• You can add honey to it and top it up with dry fruits, nuts and flax seeds.

Oranges before a workout keeps you hydrated and oats are a good source of complex carbs. You can also have some boiled egg whites to increase the protein content.

Scrambled Eggs with Roti

• Heat 1tsp oil in a pan
• Add veggies like onion, green chillies and coriander
• Add 3 egg whites and 1 whole egg to it
• Add spices to it
• Let it cook for sometime.

You can have whole wheat Roti with it. This meal should be consumed 1.5-2 hours before the workout.

Home made Protein Shake

• Take one glass low fat milk
• 1 Banana
• 2tbsp Peanut Butter
• Blend all these 3 ingredients and your protein shake is ready.

Even this meal should be consumed 1.5-2 hours before the workout.

Green Oats Smoothie

• Take Spinach, Oats and Yogurt
• Add a Banana and some water
• Blend all these ingredients 
• Add 1tsp of Natural Honey
• Use dry fruits, nuts and flax seeds to top it up.

Green Oats Smoothie is one of the easiest and most nutritious meal to have before a workout.

One can also have roasted Chickpeas, Peanuts or Soybeans before the gym. All the meals should be consumed 1-2 hours before the workout.

In case you workout in the morning and don't have enough time to have any of these meals, just have any of your favorite fruit and have a cup of black coffee with it. Black Coffee works as a great pre work out drink.

Happy gyming !