WHAT TO EAT BEFORE AND AFTER A WORKOUT[Malayalam]-HEALTHY DIET PLAN FOR MUSCLE |PROTEIN RICH FOOD|

The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle. Ready to make the most of your workout?

Aim to have a snack or meal 1 to 3 hours before your workout. You can have tummy troubles if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat within an hour of finishing.

Here are a few examples of quick and easy meals to eat after your workout:
Grilled chicken with roasted vegetables.
Egg omelet with avocado spread on toast.
Salmon with sweet potato.
Tuna salad sandwich on whole grain bread.
Tuna and crackers.
Oatmeal, whey protein, banana and almonds.
Cottage cheese and fruits.

Here are our top picks for what to eat right before a workout.
Whole grain toast, peanut or almond butter and banana slices. …
Chicken thighs, rice and steamed vegetables. …
Oatmeal, protein powder and blueberries. …
Scrambled eggs, veggies and avocado. …
Protein smoothie.