Pre-Workout Meal:
Timing: Consume your pre-workout meal approximately 1 hours before your workout. This timeframe allows your body to digest and absorb the nutrients for energy during exercise.
Carbohydrates: Include a moderate amount of easily digestible carbohydrates in your pre-workout meal.
Protein: Include a moderate amount of protein to support muscle repair and growth.
Hydration: Make sure to drink enough water before your workout to stay hydrated.
Post-Workout Meal:
Timing: Consume your post-workout meal within 1-2 hours after your workout. This timeframe is crucial for replenishing glycogen stores and promoting muscle recovery.
Protein: Include a good amount of high-quality protein to aid muscle repair and growth.
Carbohydrates: Include fast-digesting carbohydrates to replenish glycogen stores and promote muscle recovery. Good options include rice, potatoes, sweet potatoes, fruits, or whole grains.
Hydration: Rehydrate by drinking water or a sports drink that contains electrolytes.
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