Pre Workout and Post Workout Meal for Vegetarians

Pre Workout and Post Workout Meal

Today we are doing a pre-workout meal article, 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. 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. Energy, stamina, and focus are essential to workouts.

To do this you always have to maintain energy and hence it is important that what you are taking in workout miles.

Professionals are conscious about this, because they have been in the fitness industries for so many years, but I would like to tell them that this is the biggest problem for beginners, that they do not understand that what to eat in a pre-workout And post-workout. So that they get energy and also recovery.

Many research and studies have revealed that taking pre-workout miles increases your body’s energy and does not make you tired quickly, so let us know if you are vegetarian you can take these miles before and after the workout.

Pre Workout and Post Workout Meal

Pre-workout meal

  • Soak walnuts and almonds overnight, as we are going to use them in pre-workout meals. I had pre-soaked some walnuts and almonds and I will use them for this meal.

pre-workout 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. 5 ml of 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 a little extra too. simply spread it on the bread.

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.

Post-workout meal

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 content isomatrix by tejaswa sport nutrition.

I am using this for a long time. second, as I am sharing a vegetarian diet plan. I would suggest to all the people, especially vegetarians, that it is very important for you all to use I-glutamine. make sure you add 5 grams to your post-workout protein. This was immediately after the meal

Now after 20-25 minutes consume a meal rich in carbohydrates as well. In this, you should include some fat as well as slow-digesting carbohydrates. 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.

A lot of people ask how much water should whey protein be consumed? 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. 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 meal

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 workout and post workout meal for vegetarians. I will keep sharing more informative posts like these with you. so do share this post.



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