Dekhiye kaise sahi diet aapke workout ko double effective bana sakti hai! Nazar Ya! ke iss video main aaj hum aapko kuch effective pre-workout food habits aur uske peeche ka science batayenge jo aapke workout sessions ko aur bhi enhance karenge.
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00:00If you want to stay juicy and healthy all the time, it is very important to do physical activity.
00:28According to a study by WHO, about 42.9% of people in India are not physically active.
00:36But can you stay healthy just by being physically active?
00:40The answer is no.
00:42Physical activity is just one step to stay healthy.
00:47In addition, your sleep, your diet and overall lifestyle also play a role.
00:54Before starting the video, I want to ask you a question.
00:58What is the question?
00:59The question is, do you also go to the gym and work out?
01:02If yes, then tell me what kind of diet you take before and after going to the gym.
01:09The comment box is yours.
01:11Let's start writing.
01:13Namaskar, my name is Ankur.
01:15Welcome to Healthy Nagariya by Nazaria.
01:19Today's video is also about pre- and post-workout food.
01:23This video will be in two parts.
01:25In the first part, we will tell you about pre-workout foods.
01:29And in the second part, we will tell you about post-workout foods, what to avoid before a workout and hydration tips.
01:38There are some people who get motivated in the beginning.
01:41And as soon as they go to the gym, they start lifting big dumbbells.
01:44And they think that now their body will be ready.
01:47And then what?
01:48It's fun.
01:49But it's not like that.
01:50Let's start with an example.
01:52Suppose your body is a computer.
01:55It has two parts.
01:57Hardware and software.
01:59Hardware means like monitor, UPS, mouse.
02:02You know it very well.
02:03But if you think that there is no software.
02:06Or the software is weak.
02:07Or let's say there is a virus in it.
02:09What will happen?
02:10Will the computer work?
02:11Not at all.
02:12Your body is just like that.
02:14If you don't take a good diet before and after working out,
02:19then your body will not work properly.
02:22And you will not benefit from going to the gym.
02:25Now let's talk about how the diet should be.
02:29First of all, let's talk about pre-workout foods.
02:32That is, the diet before going to the gym.
02:35Before moving forward, I want to tell you one thing.
02:37Whether it is pre-workout or post-workout.
02:40Your body needs three things the most.
02:44Carbohydrate, protein and fat.
02:47Your diet is decided around these three things.
02:52You must be wondering.
02:54When you have not done any physical activity.
02:56No sweat.
02:58No, you are tired.
02:59Then why should you take a pre-workout diet?
03:02Let's calm down this dilemma of yours.
03:06People who do more physical activity.
03:08Like athletes, fitness lovers.
03:10They need a good amount of nutrition to increase their performance.
03:15Pre-workout diet will not only increase their performance.
03:18But also reduce muscle damage.
03:21For this, you have to focus on a diet with carbohydrates, protein and fat.
03:27Like your muscles use glucose as fuel from carbs.
03:31Studies show that whenever you exercise.
03:34Carbs increase the utilization of glycogen stores and glucose.
03:38Now you will think what is this glycogen?
03:41Glycogen is a way through which the body stores and processes glucose in the muscles and liver.
03:48That's why whenever you exercise or work out.
03:51This glucose is the main source of energy for your muscles.
03:56Now let's talk about protein.
03:58There are many studies that show that the protein taken in the pre-workout diet.
04:03Increases athletic performance.
04:06Whenever you take protein with or without carbs in the pre-workout.
04:11This increases protein synthesis in the muscles.
04:14A study has found that whenever you take 25 grams of whey protein in the pre-workout.
04:20This increases body anabolism and muscle growth in your body.
04:26In addition, protein increases muscle mass in the body.
04:29Muscle recovery also improves.
04:31And not only that.
04:32It also increases the strength of lean body mass and muscles.
04:36If we talk about fat.
04:37As I just told you.
04:39For short and high-intensity exercise.
04:42Glycogen works as a fuel.
04:44But when it comes to longer and moderate to low-intensity exercise.
04:50For this, fat works as a fuel.
04:53A study has come up with high intake of fat.
04:56In which it has been told that when you do high-intensity exercise.
05:00And take a low-carb and high-fat diet in the pre-workout.
05:05This improves body composition.
05:07During exercise, the maximum amount of oxygen also increases.
05:12But one question always comes up.
05:15How long before the workout should you take your meal?
05:20That is, pre-workout meal.
05:22If you want to get a good workout result.
05:26Then you should eat a diet with carbs, protein and fat 2-3 hours before exercise.
05:32Keep in mind.
05:33This is for a long-term workout.
05:35But if you want to eat it very quickly from your workout.
05:39For example, 20-30 minutes before.
05:41Then the size of the meal should be small.
05:44And it should have more carbs and protein.
05:47It will also work if there is no fat.
05:49In such a situation, always choose things that are easy to digest.
05:54If you want to work out after 2-3 days.
05:57Then you have to keep one thing in mind.
06:00The diet plan always depends on the type, duration and intensity of your workout.
06:06There should be a good mixture of carbs and protein in the diet.
06:10So how did you like our video?
06:12Tell us in the comment.
06:13And yes, for pre-workout, what diet do you take?
06:16Also tell us in the comment box.
06:18But the matter is not over yet.
06:21You will get part 2 of this video soon.
06:23Where we will talk to you about post-workout foods.
06:26What to avoid before a workout.
06:28And hydration tips.
06:30If you are watching this video on YouTube.
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06:37Then don't forget to follow our page.