Workout karna toh aajkal har kisi ke routine ka hissa ban gaya hai. Chahe aap gym mein heavy lifting karte ho ya ghar pe yoga aur cardio, ek baat toh clear hai – exercise ke saath sahi khana utna hi zaroori hai jitna apna form perfect rakhna. Agar aap soch rahe ho ki workout se pehle aur baad mein kya khana chahiye jo aapko best results de, toh yeh article aapke liye hai. Hum baat karenge simple, desi, aur effective diet options ki jo aapke fitness goals ko boost karenge. So, let’s dive in!
Why Eating Right Matters for Workouts
Workout ke liye energy chahiye hoti hai, aur yeh energy aapke khane se aati hai. Agar aap khali pet exercise karoge, toh thakaan jaldi lagegi aur performance bhi down ho jayegi. Aur workout ke baad jo khate ho, woh muscles ko recover karne aur strong banane mein help karta hai. Science bhi yahi kehta hai – proper nutrition maximizes stamina, strength, aur growth. Toh chalo, samajhte hai ki workout se pehle aur baad mein kya khaana perfect hai.
What to Eat Before a Workout (Pre-Workout Meal)
Workout se pehle khana matlab aapka fuel tank full karna. Yeh meal aapko energy deta hai taki aap pura zor laga sako. Lekin yeh bhi dhyan rakhna hai ki kuch bhi heavy ya oily na khao, warna pet mein discomfort ho sakta hai. Toh kya khaye? Here’s the plan:
1. Timing Ka Khel
Pre-workout meal workout se 1-2 ghante pehle khana chahiye. Agar time kam hai, toh 30 minute pehle ek chhota snack bhi kaam karta hai. Yeh timing digestion ke liye perfect hai.
2. Carbs Hain Zaroori
Carbs aapke body ka primary fuel hote hai. Workout ke pehle complex carbs khao jo dheere-dheere energy release karein. Some desi options:
- Roti aur Sabzi: Ek roti ke saath thodi aloo ki sabzi ya palak-paneer perfect hai.
- Oats ka Upma: Thoda sa desi twist ke saath oats banao – healthy bhi aur tasty bhi.
- Poha: Yeh light hai aur jaldi ban jata hai. Thodi peanuts daal do for extra crunch.
- Banana: Ek kela quick energy ke liye best hai, especially agar time nahi hai.
3. Protein Thodi Si
Thodi protein pre-workout mein muscle breakdown ko rokti hai. Options mein:
- Dahi: Ek bowl plain curd ya thodi chaas muscle ke liye acchi hai.
- Paneer: Ek chhota piece grilled paneer ya boiled egg (agar non-veg khate ho).
4. Fats Ko Avoid Karo
Oily paratha ya samosa pre-workout ke liye bilkul nahi! Yeh digestion ko slow karte hai aur bloating ka risk dete hai.
5. Hydration Na Bhoolo
Pani peena zaroori hai – kam se kam 2 glass workout se pehle. Dehydration se energy crash ho sakta hai. Thodi nimbu pani ya coconut water bhi chalega.
Ek Sample Pre-Workout Meal
Agar aap subah 7 baje workout karte ho, toh 5:30-6 baje yeh kha sakte ho:
- Ek roti + aloo bhaji (thodi si)
- Ek chhota banana
- Ek cup chai (bina zyada cheeni ke)
What to Eat After a Workout (Post-Workout Meal)
Workout ke baad ka khana aapke muscles ko repair karne aur energy wapas laane ke liye hota hai. Yeh time “anabolic window” kehlata hai, jab body nutrients ko sabse zyada absorb karti hai. Toh kya khayein? Let’s break it down:
1. Timing Matters Again
Workout khatam hone ke 30-60 minute ke andar kuch kha lena best hai. Isse recovery fast hoti hai.
2. Protein Pe Focus
Muscles ko repair aur grow karne ke liye protein chahiye. Desi options mein:
- Chana aur Mungfali: Ek bowl boiled chana ya roasted peanuts protein ka powerhouse hai.
- Paneer Bhurji: Thodi roti ke saath paneer bhurji tasty aur protein-rich hai.
- Dal: Ek bowl moong dal ya masoor dal – simple aur effective.
- Eggs: Agar non-veg hai, toh 2 boiled eggs ya omelette perfect hai.
- Dahi with Fruits: Ek bowl curd mein thodi fruits mix karo – refreshing bhi, healthy bhi.
3. Carbs Ko Reload Karo
Workout mein jo energy kharch hoti hai, usse wapas laane ke liye carbs zaroori hai:
- Chawal aur Dal: Ek plate rice with dal – ghar ka comfort food aur recovery ke liye best.
- Sweet Potato: Ek boiled shakarkandi carbs aur vitamins ka mix hai.
- Roti aur Sabzi: Thodi roti ke saath any sabzi – simple yet effective.
4. Thodi Healthy Fats
Post-workout mein thodi si healthy fats bhi add kar sakte ho:
- Badam: 5-6 almonds ya walnuts muscle recovery mein help karte hai.
- Ghee: Ek chhota spoon ghee roti ya chawal ke saath – desi style mein thodi energy.
5. Hydration Continue Rakhna
Workout ke baad bhi pani pite raho. Ek glass nimbu pani ya ORS bhi recovery boost karta hai.
Ek Sample Post-Workout Meal
Agar aap sham 6 baje workout khatam karte ho, toh 6:30 tak yeh kha sakte ho:
- Ek plate dal-chawal
- Ek bowl dahi
- 5 badam
- Ek glass nimbu pani
Common Mistakes to Avoid
Workout ke khane mein galtiyaan bhi ho sakti hai jo results ko affect karti hai. Yeh dekho:
- Khali Pet Workout: Energy nahi hogi, aur dizziness ho sakta hai.
- Overeating: Workout se pehle zyada khaoge toh bloating hoga.
- Junk Food: Burger ya pizza post-workout mein khaoge toh fats badhega, muscles nahi.
- Pani Kam Peena: Dehydration se cramps aur thakaan hoti hai.
Desi Hacks for Best Results
Hum Indians ke paas kuch amazing desi hacks hai jo workout meals ko aur better bana sakte hai:
- Haldi Milk: Post-workout mein ek glass haldi doodh inflammation kam karta hai.
- Jeera Water: Pre-workout mein jeera pani digestion ke liye accha hai.
- Sattu Drink: Ek glass sattu ka sharbat – protein aur carbs ka perfect combo.
How Much to Eat?
Har insaan ka body alag hota hai, toh portion size bhi alag hoga. Ek basic rule:
- Pre-Workout: 200-300 calories (light meal ya snack).
- Post-Workout: 400-600 calories (depending on workout intensity).
Agar weight loss goal hai, toh calories thodi kam rakho. Aur agar muscle gain chahiye, toh protein aur carbs thodi zyada lo.
Supplements Ka Scene
Aajkal whey protein aur BCAA ka craze hai. Lekin supplements zaroori nahi hai agar aapka diet balanced hai. Agar lena hi hai, toh:
- Pre-workout: Ek scoop whey ya black coffee (energy boost ke liye).
- Post-workout: Whey protein shake with water ya milk.
Lekin pehle doctor ya nutritionist se consult karo!
Final Tips for Best Results
- Apne body ko suno – har kisi ka digestion aur energy level alag hota hai.
- Consistency rakho – ek din sahi khane se miracle nahi hoga.
- Experiment karo – alag-alag cheezein try karke dekho kya suit karta hai.
Conclusion
Workout ke pehle aur baad mein kya khana hai, yeh samajhna aapke fitness journey ko next level pe le jayega. Pre-workout mein energy ke liye carbs aur thodi protein, aur post-workout mein recovery ke liye protein aur carbs ka balance rakho. Desi khana jaise roti, dal, chana, aur dahi aapko healthy aur fit rakhne ke liye kaafi hai. Toh ab soch kya rahe ho? Apna plate ready karo, gym bag pack karo, aur apne goals ki taraf badho!