Best Pre Workout Meal, Post Workout Meal & Supplement Guide for Muscle Building & Fat Loss | Fit With Mohit
Hey friends 👋 Welcome to another video! If you’ve ever wondered:
What should I eat before going to the gym in the morning?
Do I really need a pre workout meal, or can I train on an empty stomach?
What is the best thing to drink or eat during workout (intra workout) to maintain energy?
What should I eat immediately after my workout for muscle building & recovery?
Which supplement actually works for both fat loss and muscle gain?
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…then this video is exactly for you! 🙌
🔍 Why Pre & Post Workout Meals Are So Important
Your workout performance and results don’t just depend on lifting weights or doing cardio — nutrition timing makes a huge difference.
A pre workout meal fuels your body with energy, prevents muscle breakdown, and helps you train harder.
An intra workout drink keeps you hydrated and prevents fatigue during long training sessions.
A post workout meal helps in faster recovery, muscle repair, and ensures all your hard work in the gym actually pays off.
In this video, I’ll break down the exact foods, timing, and quantities you should follow whether you’re training in the morning on an empty stomach or later in the day.
🍳 Pre Workout Meal Options (Vegetarian & Non-Vegetarian)
✅ If you have 2–3 hours before training:
Chicken, fish, or eggs with oats (non-veg option)
Paneer or dal with oats/vegetables (veg option)
Add a small amount of healthy fat like almond oil for sustained energy
✅ If you have just 1 hour before training:
Boiled eggs + boiled potato
Paneer + sweet potato
✅ If you have less than 30 minutes:
Banana or apple — quick energy without stomach discomfort
💡 Pro Tip: Aim for 0.5 g protein per kg body weight and 1.25 g carbs per kg body weight for best results.
💧 Intra Workout Tips
For evening workouts: 500 ml water + lemon juice + pink salt
For morning workouts (empty stomach): Same drink + 1–2 tsp honey for extra energy
This keeps you hydrated, boosts stamina, and prevents muscle fatigue.
🥗 Post Workout Meal for Maximum Recovery
The first 30–60 minutes after your workout is the golden window for recovery. Even though some studies suggest the “anabolic window” isn’t as strict, eating soon after training is always beneficial — especially for morning workouts.
✅ Best Post Workout Options:
Whey Protein + Rice/Sweet Potato (fast digestion)
Paneer/Dal/Chicken with high GI carbs if whey is not available
⚠️ Avoid fats post workout because they slow down absorption.
💡 Quantity: Match your pre workout intake → 25–40 g protein + 60–120 g carbs for most people.
💊 The Supplement Everyone Should Use: Creatine Monohydrate
Creatine is one of the most researched and effective supplements in the fitness industry. It:
Increases strength & performance 💪
Supports both muscle building and fat loss
Works for both men and women
Can be taken pre OR post workout — no fixed timing required
If you’re looking for just one supplement to start with, creatine monohydrate is the best choice.
✅ Why You Should Watch This Video Till the End
I’ve explained everything in simple, practical language with Indian diet-friendly meal options that you can actually prepare at home. Whether you’re a beginner or advanced lifter, this guide will help you fuel your workouts, recover faster, and see better results.
💡 Stay Connected & Transform with Me
👉 Website: www.fitwithmohit.com
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💬 Comment below: Do you usually eat before your workout or train empty stomach?
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