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Muscle-Building Workout and Diet


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.

100 thoughts on “Pre & Post Workout Meal for Vegetarians | शाकाहारी लोग जिम से पहले और बाद में क्या खाएं

  1. 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

  2. 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?

  3. 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

  4. Speciality of u r channel is very calm and cool like watching feel good movies .great video for vegetarians ever made

  5. प्रोटीन पावडर से मरने का भी दर रहता है,
    ऐसा सुना है,!क्या ये सच है क्या ??

  6. 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 🇬🇧

  7. Yatinder ji..your presentation would definitely guide and motivate people going for workout..thank you.

  8. 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.

  9. 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 🙏🙏🙏

  10. yatinder ji post workout meal mai fibre intake lena bhi jaroori hai kya? jaise ki salads or vegetables

  11. 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

  12. https://chat.whatsapp.com/C0wiDNmILBp1d09P2GPoyf
    ബോഡി ബിൽഡിംഗ്‌ ടിപ്സ്

  13. 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

  14. Operating kahan se Milta Hai online mein kahan se Milta Hai online main check Karta Hoon Tu Nahi Mere Bhaiya

  15. 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

  16. 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

  17. 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…

  18. 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?

  19. Can't be use full fat milk on the place of water?
    And from where to buy this glutamine and another isolate WHEY protein?

  20. 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

  21. You said it rite sir…jinko body builder banna h unko cooking aani chahiye…kyunki khud banayenge toh uski value pata chalegi.

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