Workout kar rahe ho, lekin result nahi aa raha?Shayad problem exercise me nahi, timing aur food me hai.Is guide me samjho pre workout vs post workout — kya khana chahiye, kab khana chahiye aur kyun.
Pre Workout vs Post Workout nutrition ek common sawal hai jo har gym beginner aur fitness lover ke mind me aata hai.
Gym ya workout start karne wale bahut log ek hi confusion me rehte hain –
Pre workout me kya khaye? aur Post workout me kya khana chahiye?
Agar aap sahi time par sahi food nahi lete, to:
- energy kam lagti hai
- muscle gain slow hota hai
- recovery late hoti hai
Is article me hum pre workout aur post workout ka difference, best foods, timing aur common mistakes ko simple Hinglish me samjhenge, taaki aap apni body ke hisaab se sahi nutrition choose kar sako. Saath hi, muscle recovery aur growth ke liye balanced Indian meals ka role samajhna bhi bahut zaroori hai — iske liye Indian Diet Plan for Beginners (Healthy & Simple Guide) aapko practical aur easy roadmap deta hai.
Pre Workout Kya Hota Hai? (Workout Se Pehle)
Pre workout ka matlab hota hai workout se pehle liya gaya food ya drink, jo aapko:
- energy deta hai
- stamina badhata hai
- performance improve karta hai
Workout ke time body ko fuel (energy) chahiye hoti hai, jo mainly carbohydrates se milti hai.
Pre Workout Kyu Zaroori Hai?
Agar aap bina kuch khaye workout karte ho to:
- jaldi thak jaoge
- heavy weight nahi utha paoge
- dizziness ya weakness ho sakti hai
- Pre workout ke fayde:
- Better focus
- Zyada reps aur strength
- Muscle breakdown kam hota hai
Best Pre Workout Foods (Indian Options)
Workout se 60–90 min pehle
- Banana + peanut butter
- Oats + milk
- Brown bread + honey
- Rice + curd (light quantity)
- Workout se 30 min pehle
- Banana
- Black coffee (without sugar)
- Dates (2–3)
Tip: Pre workout me heavy aur oily food avoid karo.
Pre Workout Supplement Lena Chahiye?
Beginners ke liye food enough hota hai.
Agar phir bhi lena chaho:
- Black coffee (natural caffeine)
- Creatine (daily basis par)
⚠️ Market ke heavy pre-workout supplements beginners ke liye zaroori nahi hote.
Post Workout Kya Hota Hai? (Workout Ke Baad)
Post workout ka matlab hota hai workout ke baad liya gaya food, jo:
- muscles repair karta hai
- recovery fast karta hai
- muscle growth me help karta hai
- Workout ke baad body ko chahiye:
- Protein (muscle repair)
- Carbs (energy refill)
Post Workout Kyu Itna Important Hai?
Workout ke baad muscles me micro tears hote hain.
- Agar protein aur nutrients nahi mile:
- muscle grow nahi karegi
- soreness zyada hogi
- next workout weak lagega
Best Post Workout Foods (Indian Diet)
Workout ke turant baad (0–30 min)
- Whey protein + banana
- Milk + banana shake
- Eggs (2–3)
- 1–2 ghante baad proper meal
- Rice + dal + sabzi
- Roti + paneer/chicken
- Curd included meal
Post Workout Protein Kitna Lena Chahiye?
General rule:
1.6–2 gram protein per kg bodyweight
Example:
Agar aapka weight 60 kg hai
→ Protein target = 96–120 g/day
Whey protein sirf protein gap fill karne ke liye hota hai, koi compulsory supplement nahi hai. Agar aap apni daily protein needs food se poori nahi kar pa rahe ho, tab whey helpful hota hai — isliye pehle Daily Protein Requirement – Kitna Protein Lena Chahiye Har Din? (Complete Guide) samajhna zaroori hai, taaki aap apne goal ke hisaab se sahi decision le sako.https://akhilfit.com/daily-protein-requirement/
Pre Workout vs Post Workout – Difference Table (Simple)
Point Pre Workout Post Workout
| Point | Pre Workout | Post Workout |
| Time | Workout se pehle | Workout ke baad |
| Main Focus | Energy & stamina | Recovery & muscle repair |
| Nutrients | Carbs + thoda protein | Protein + carbs |
| Goal | Performance improve karna | Muscle growth & recovery |
Common Mistakes Jo Log Karte Hain
❌ Pre Workout Me
- Empty stomach heavy workout
- Zyada caffeine
- Junk food
❌ Post Workout Me
Pre Workout aur Post Workout kya hota hai? (Simple Samjho)
- Sirf protein, carbs ignore
- Late khana
- Dinner skip karna
Beginners Ke Liye Simple Rule
- Workout se pehle: Light carbs + thoda protein
- Workout ke baad: Protein + carbs
- Pani: Din bhar enough water
Consistency > Supplements
Pre Workout aur Post Workout – Kaunsa Zyada Important Hai?
👉 Dono important hain, lekin:
Agar ek choose karna pade
➡️ Post workout thoda zyada important hai
kyunki wahi muscle recovery aur growth decide karta hai.
Conclusion
👉 Pre-workout aur post-workout dono ka apna important role hota hai. Agar aap sahi time par, sahi quantity me simple Indian foods ke saath nutrition follow karte ho,
to strength badhti hai, muscle gain hota hai aur body healthy rehti hai. Lekin agar phir bhi progress nahi dikh rahi, to Gym Me Strength Kyun Nahi Badh Rahi? 7 Scientific Reasons Jo Har Indian Beginner Ignore Karta Hai article zaroor padhein — jisme real Indian beginners ki common mistakes aur unke practical solutions explain kiye gaye hain.
Fitness me success ka secret hai: routine + patience + consistency.
FAQs – Pre & Post Workout Nutrition
Q1. Kya workout se pehle empty stomach exercise kar sakte hain?
Haan, lekin sirf light cardio ya fat loss training ke liye. Heavy weight training ke liye empty stomach workout se weakness, dizziness aur performance down ho sakti hai.
Q2. Workout se pehle kitni der pehle khana chahiye?
Workout se 60–90 minute pehle balanced pre workout meal lena best hota hai. Agar time kam ho to 30 minute pehle light snack le sakte hain jaise banana ya black coffee.
Q3. Workout ke turant baad kya khana zaroori hai?
Haan, workout ke 30–45 minute ke andar protein aur carbs lena muscle recovery aur strength gain ke liye bahut important hota hai.
Q4. Sirf whey protein lena kaafi hota hai kya post workout me?
Whey protein achha option hai, lekin best results ke liye uske sath carbohydrates bhi lene chahiye jaise banana, oats ya rice cake.
Q5. Junk food workout ke baad khane se kya nuksan hota hai?
Workout ke baad junk food khane se muscle recovery slow hoti hai, fat gain badhta hai aur body ko proper nutrients nahi mil pate.
Q6. Hydration workout nutrition ka hissa hai kya?
Bilkul! Workout se pehle, beech me aur baad me pani aur electrolytes lena muscle cramps aur fatigue se bachata hai.
Q7. Beginners ke liye best pre workout food kya hai?
Beginners ke liye simple options best rehte hain jaise:
- Banana + peanut butter
- Oats
- Black coffee (optional)
Q8. Raat ke workout ke baad heavy meal lena sahi hai?
Nahi, raat ke workout ke baad light protein-rich meal lena chahiye jaise paneer, eggs ya whey shake. Heavy oily food digestion aur sleep dono kharab karta hai.