Think of your body like a phone.

  • Before workout = charge it with energy
  • After workout = recharge and repair the battery

Right food at the right time = more energy + faster recovery + better results

✅ What to eat BEFORE a workout:

You need carbs for energy and a little protein to protect muscle.
⏱️ Timing: Eat 45–90 minutes before workout

Good Options (Quick Examples)
1 banana + 1 spoon peanut butter
1 slice brown bread + boiled egg
Small bowl oats with fruit
Roti with jaggery and ghee (Punjabi style)
Greek yogurt + honey + berries

📌 Avoid: Oily, heavy, or spicy food before workout (slows you down)

✅ What to eat AFTER a workout:

After exercise, your body is like:

“Hey! I’m tired and broken — give me materials to rebuild.”

You need:

  • Protein (to repair and build muscle)
  • Carbs (to refill your energy tank)

⏱️ Timing: Eat within 30–60 minutes after workout

Good Options (Post-Workout)
Protein shake + banana
Eggs + whole wheat toast
Paneer/chicken wrap
Moong dal cheela + curd
Rice + rajma/chickpeas
Sprouts + sweet potato bowl

📌 Bonus: Drink water to rehydrate — you lose fluids while sweating.

Example for a 6 PM workout:

  • 🕓 4:30 PM snack: 1 fruit + 1 boiled egg
  • 🏋️ Workout: 6:00 – 7:00 PM
  • 🍽️ Dinner (post-workout): Roti + paneer sabzi + salad

Funda for life:

“Fuel up before. Refuel after.
Eat smart around workouts, and your body becomes stronger, faster, leaner.”