Hi everyone. Welcome back to Yatinder Singh’s kitchen once again. Today we are doing a pre and post-workout meal video, especially for vegetarians, for people who
go to the gym early in the morning and cannot prepare their meals
2 hours before going and people who usually have a busy schedule and cannot take out a lot of time for cooking. For these people, I am sharing an easy recipe for pre and post-workout meals. First, we will prepare our pre-workout meal. It is very simple and I will share
all the items you require to prepare this meal. I had pre-soaked some walnuts and almonds and I will use them in this meal. And two slices of whole-wheat bread.
But you can use multigrain bread as well. Also, I will use 1 banana and peanut butter as well. The preparation is really simple. First I will slightly toast my bread using coconut oil. I am using approx. 5ml coconut oil here. Heat the bread for 3-5 minutes. Bread is now toasted as you can see it has turned slightly brownish. Let me take them out on a plate. Second, in what quantity can we use peanut butter? 20-25 grams should be sufficient. As it is a muscle-building diet
you can eat little extra too. Simply spread it on the bread. Like this. As you all might be wondering what I was going
to do with the almonds and walnuts, I will first crush them. Now they are properly crushed. Also, it is very important for you to know
how to cook to be a bodybuilder. Now I will simply spread them on the second slice of bread. Like this. It’s time to use the banana now. Firstly let me tell you guys that whenever
you purchase bananas from the market. especially for bodybuilding, choose the ones
with spots on the outer skin. They are good and healthy to eat. Now I will peel this banana. Slice it and put it on the bread. With this our pre-workout meal is ready. You should eat this meal at least
one hour before going to the gym so that it gets digested and the ingredients provide
you with energy and help with your workout. Now I will share the post-workout meal. Immediately after the workout, you need whey protein. So I use a whey protein isolate. You can use it too or you can use whey protein concentrate as well. My choice is Contest Isomatrix
by Tejaswa sports nutrition. I am using this for a long time. Second, as I am sharing a vegetarian diet plan I would suggest all the people especially vegetarians that it is very important for you all to use l-glutamine. Make sure you add 5 grams to
your post-workout protein. This was immediately after the workout. Now after 20-25 minutes consume
a meal rich in carbohydrates as well. In this, you should include some fast
as well as slow-digesting carbohydrates just like I have done here. I have mashed 200 grams of potato and I have added a little salt to it and along with this, I have taken two slices of bread using
which I am going to prepare a sandwich. It will take 5-7 minutes to cook. By that time I will mix my whey protein. As a lot of people ask how much water should
whey protein be consumed in? I will suggest what I do myself,
take approx. 200 ml of water in which you will mix your post-workout whey protein. Here I have a sipper in which I can measure This is approximately 200ml and into this, I will add my glutamine and protein. Try to use a leveled scoop in your post-workout. This is my shake which I will consume
immediately after my workout and the sandwich after 20-25 minutes of consuming whey protein. My sandwich is ready to eat now and with this my post-workout meal is ready. Immediately after your session,
Whey protein and glutamine, One serving each and after 30 minutes
eat your Carbohydrate meal. This meal will help to repair all the muscle breakdown which have happened during your workout. So this was our pre and post-workout meal
for the vegetarians. I will keep sharing more informational
videos like these with you So do subscribe to the channel. Press the bell icon. Thank you all to give so much love to our channel. I will be back soon. See you. Goodbye.
Sir this diet only for u or unke liye Jo ki actomorph and mesomorph hai har jiska matbolism slow hai wo ye diet bilkul follow na kre wo or mota ho jaaega.. As a fitness instructor and sports nutritionist m bol raha hu this pre post meal not for all
Muje sugar he aur me gym bhi jata hu muje gym k pahle aur bad Kya Khana chahiye for gain
Nice sir
After gym kitne minit k baad protin diet lena chahiye. ?
Me milk me sahjan ka powder daal k pita hu after gym so is it OK?
Excellent job sir
💪
Your smile 😄
Bhai aap ka video sahil khan se much better keep it up bhai
Bhai aap personal training provide karte ho kya. Agar karte ho to Kitna charge karte ho. Hamari bhi help hojayegi
Sir aaise he veg diet series leke aate raha kro
please make a triceps workout video
Sir Aapki Biceps Ki Size Kitnee Hain ????? 💪
Sir plz share review of cheap protine powder
Vegitarian fatloss diet ka v vdo banaye pls.without egg.
Speciality of u r channel is very calm and cool like watching feel good movies .great video for vegetarians ever made
प्रोटीन पावडर से मरने का भी दर रहता है,
ऐसा सुना है,!क्या ये सच है क्या ??
Pls share diabetes diet for wholeday
Hey Yatinder, thanks for making this amazing video! Very helpful. Can you please make some video on the role of Testosterone boosters in bodybuilding? Many thanks from UK 🇬🇧
Yatinder ji..your presentation would definitely guide and motivate people going for workout..thank you.
Sit sriakal veere ji
to good bro
In my opinion sir , no other fitness channels explain better than you do. Thx for these videos I m getting changes by doing workouts by watching ur videos.
Thanku sir
Sir plz plz plz reply jarur Karna ek time pe single part exercise kare ya fir 2 part bhut badi kanfujan hai Jo aap use karte ho sir please reply jarur Karna 🙏🙏🙏
yatinder ji post workout meal mai fibre intake lena bhi jaroori hai kya? jaise ki salads or vegetables
Thank you sir for veg diet
Injection laga ke hume pagal bna raha hai bhai
Sir apke video sare bahut helffull hote h
Sir Mera weight 87 kg ,height 172cm hai .mujhe muscle gain aur fat loss ke liye Kya diet follow karna hoga aur supplements kon so Lena hoga aur exercise Kya karna hoga. Mein 4 days gym jata hu
Fuck
Hlw sir
Pre workout me protin shek le skte hai ???
Jnab ma pat oa hip ki tat ktam kat na chata ho plezz dit b batya or wrakout b
https://chat.whatsapp.com/C0wiDNmILBp1d09P2GPoyf
ബോഡി ബിൽഡിംഗ് ടിപ്സ്
Thank u sir
Thnx sir
yatinder bhai jan me new gym join karna chahta hn lekn masla ye he ke me chahta hn ke aisi dite batao jo me kha sakon or saath me slad waghaira bhi batao jo chehray par danay na nkalay
Nice
Sir bahut hi lajavab video hai 😘😘😘
Hsmare pas mashin nahi
Good
Which brand peanut butter you use
Thank uuuu so Much bhaijan …
Konsa protein tha brand
Sar Koi Sasta whey protein bataiye please
Sir.gym.jane.si.pale.keya.kae.our.kab.kaye.kitni.der.pale
Sir.mn.reflux.protien.kah.raha.ho.muje.gym.laga.kar.kaho.our.ous.k.bad.rote.kah.sakta.ho
Operating kahan se Milta Hai online mein kahan se Milta Hai online main check Karta Hoon Tu Nahi Mere Bhaiya
Sir kya hume whey protein consume karne break bhi lene chahiye (1 week har 3 month ke bad).
Guru ji whey protien din me kitne bar khana hai kripeya batayega guruji
Sir kya ye post work out banana shake me le skate h , answer please 🙏
Bro Apki video sabse best lagi mzko
Nice explain sir
Tnx
Pls suggest about supplement.
Sir kon sa protein
Achha hota ha mujy protein lena ha sir koi achha se company ka batao protein bTao
Sir kya hum malai use kr skte h,peenut butter ki jgh or kya desi ghee acha option h coconut oil se???
tq sir…
Acha Lagta Jb Koi itne pyar se Kuch Acha btata h
Peeche wall pe Guru Gobind Singh ji ki tasveer hai?
Mugha appke sbhe videos bht acche lgte ha sir
Sir what the use of peanut butter
Nice video sir ji
I really like to see you because you motivates me
bodybuilder banne k liye sirf coocking hi nahi paisa hona v jaruri ha..
Sir preworkout fat intake karne se stomach bloating hota hain.. Toh kya hum only whole grain bread aur banana kha ke jaa sakte hain gym?? Plz reply
very nice sir
Par aapka protien ulflevr hai kya
Bhai muscle grow k liye kuch btyo 6 months ho gye gym kr rha hoon..kuch fark nahi par rha hai..supplement btyo ho safe ho koi side effect na ho aur muscle gain ho jaye
Why do the bones hang out while doing workouts?
Sir pri n post workout me kya anter hota h 😕
Protein lena zroori hai sirf diet say nahi ho skta hai
Q ki mein 4 years say nahi liya h isliye
Aagar whey protein ki jagah kuch aur chij hai jo jaldi recovery kare eske tarah kyunki ghar wale to ye sab lene hi nahi denge…
Intra workout diet planning and supplementation ke upar video baniye
tanku
Typically what you eat takes 4 hours to digest and don't you think all you need is fast-digesting carbs in the gym instead of anything else?
Patanjali coconut oil kha skte hai? 😱
Sir I also used tejaswa product's
Nice
Thanks sir
Sir glutamine begner ke liye bhi lena chahiye kya
Very nice sir
Bina supplement k option bataye
Hlw
Superb video sir. Love to learn from your channel.
Can't be use full fat milk on the place of water?
And from where to buy this glutamine and another isolate WHEY protein?
please bhai frame change kr lo please
Dubai milaga hai protein
How to gain wait bhai
Sir m taking post workout meal as
2 banana
Half glass of milk
One scoop of peanut butter
One scoop of ice cream
One scoop of protein
Is it wrong ??
Please help
Coconut oil Patanjali wala hai kya?
Sir weight loss Mai Bhi leee skti h
Sir I think carbs pehele intake karte hai
Protein 20 – 25 minutes baad
Best 💪👌👍
Wait Gain ke kiye koi suppliment bata sakte he Sir.
Sir post workout meal workout k baad kitne samay k andar le lena chahiye.
Drink ingingym
Sir apka contect no mil jayega
Bro ur videos r 👌 mainly ur smiling face
You said it rite sir…jinko body builder banna h unko cooking aani chahiye…kyunki khud banayenge toh uski value pata chalegi.
Sir main protin afford nhi kr sakta koi or cheez bato na
Sir saste or ache sapliment ke upar video banaye Jo log afford nahi kar sakte vo bhi let sake