Pre-Workout Meal An ideal pre-workout meal should be low in fat, moderate in protein, and high in complex carbs. 🍎🥜 Top Pre-Workout Foods: 1.Apple: A low-calorie fruit rich in antioxidants and vitamin C, which boosts your immune system. Eating an apple before a workout can keep you feeling full for hours and hydrated. 2.Dates (Khajoor): A heart-healthy food that provides an excellent energy boost before a workout. Rich in magnesium and copper, dates help strengthen your bones. 3.Nuts: Contrary to popular belief, nuts can be an excellent pre-workout food. They keep you full and energized, preventing fatigue. Walnuts, in particular, are rich in healthy omega-3 fats, which boost strength and help prevent joint problems. 4.Banana: A popular pre-workout food, bananas are portable, versatile, and delicious. They are rich in carbohydrates and easy to digest, providing essential nutrients like carbs and potassium for exercise performance and muscle growth. 5.Slice of Bread with Peanut Butter and Banana: This combination of whole wheat bread, banana, and peanut butter offers an excellent mix of carbs and protein, perfect for prepping you up for your workout. The bread keeps you full while the protein and carbs from the peanut butter and banana fuel your session. 6.Pre-Workout Drink: Blend beetroot, pomegranate, mint, and a glass of water for a refreshing and energizing drink. 7.Greek Yogurt with Berries: High in protein and antioxidants, this combination supports muscle repair and recovery. Timing and Hydration: Remember to eat your pre-workout meal at least 30 minutes to an hour before exercise to allow for digestion. Additionally, make sure to stay hydrated by drinking water before, during, and after exercise.

Hi Your pre post workout meal would depend on the type and duration of workout you are doing at the gym. It could be fruit and low-fat yoghurt, oatmeal, granola or toast. Post workout could be protein drink, scrambled eggs or chicken roll. You don’t need the same diet on the days you don’t do to the gym.

For gym days, take a light pre-workout meal 30–60 mins before—like banana + peanut butter or oats with fruit. Post-workout, focus on protein + complex carbs—like boiled eggs with toast, paneer wrap, or a smoothie with milk + fruit + seeds. On non-gym days, reduce carb portion slightly and focus on balanced meals to support recovery and maintain energy. But these above suggestions is a general prescription, every body is different and I'll suggest to get a personalized diet plan according to the proper Nutritional assessment.

First of all you have to understand the intensity of your workout , based on that your pre and post workout meal will be decided. Better to book a consultation and understand your diet regime.

You can take fluid You can have fruits You can take black coffee also But what will work for you for that better to connect over consultation with me

Here is a clear guide to pre and post workout meals for hound to gym , followed by what to do on non - gym days ✅ when you’re going to the gym Pre- workout (30-60 minutes before) : Goal: provide energy and prevent fatigue 1. Banana +5 almonds 2. 1 slice of multigrain bread + 1 tsp peanut butter 3. Small bowl oats with fruits ( no milk if close to Workout) 4. Dates (2-3 ) + a small cup of black coffee ✅. Post - workout ( within 30 minutes) : Goals : Muscle recovery, protein synthesis and Replenishing energy. 1. Scoop of protein powder in water or plant milk 2. 2 boiled eggs + fruit 3. Paneer ( 50-100 gm ) + few slice of sweet potato Or fruit 4. Moong dal cheela or besan cheela with curd or mint Chutney If you’re not going to gym : should follow same diet No , make a small changes Why ???? You’re body does not need the same amount of quick energy or extra protein when you’re resting. What to change : Skip pre workout carb snacks Reduce protein shake or have lighter versions of post breakfast Focus on more on balanced, light meal rather than energy dense one

Good afternoon please take up consultation directly through app.

Pre work out  u can take louki juice or have some small energetic  food  like glass if 250 ml oat /coconut milk  //some 4 to 5 almonds //kaju /pista /kishmish   with warm water and start work out  It also depend upon your body type / bmi pattern Post u can have high protein accordingly  I need your detail case history to guide u properly if u wish to take proper treatment consult online