Pre workout post workout supplement & meal

Namaste 🙏🏻 myself Anand arya certified fitness/ yoga instructor & nutrition consultant. In this video i am going to tell you about my pre, post workout supplement and before bed meal.

Creatine:-it is one of the most researched and effective supplements for strength, power, and muscle growth . You can take 3-5 grams creatine as a preworkout, but some studies suggest it may be slightly better absorbed with carbs and protein after training .
If you are taking any type of preworkout supplement and it already has 3-5 g of creatine then you don’t need extra.
In next few days I’ll create a video specially on creatine.
During creatine cycle drink plenty of water coz creatine pulls water into muscles.

Post workout supplement:- whey protein isolate/low fat paneer/tofu/ desi cow’s milk
But whey protein digests quicker than other food.
Whey has all 9 essential amino acid . This is why whey protein is more effective immediately after workout.

Dinner:- you can cook moong dal sour or low fat paneer veggies
Both can be healthy dinner options — but which one is better depends on your goal (muscle gain, weight loss, light digestion)
Moong daal is light, easy to digest great for dinner and high in protein and good for overnight recovery.
It keeps stomach cool and smooth digestion.
While paneer is rich in protein slow digestion casein protein, support muscle gain and prevents muscle breakdown while sleeping.
But paneer is heavier than daal it may feel ful if eaten too night. You may also experience constipation.

Before bed meal/ beverage

Desi Cow’s milk before bed is one of the best natural choices for better sleep, muscle recovery, and long-lasting nourishment through the night.
Apart from protein, carb, fat It is a natural source of tryptophan & melatonin and rich in calcium and micronutrients.

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