What should be Pre diet and diet after going to gym? Foods rich for proteins and muscles and should I take extra supplements for this? My age is 22 and weight 51 kg and height is 164 cm.

Dr. Kritika BholaDietitian/Nutritionist12yrs exp

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Hello, You can have some carbs for pre workout diet.You can have a fruit or oatmeal or yoghurt 30 min. before. You can also have black coffee.You can also have hard boiled egg or milk . You must have something to eat immediately after your workout.It should be a light snack within 20 min.You can have your protein shake, a toast with peanut butter,hard boiled egg, baked sweet potato....... You can have yogurt, cheese. milk. eggs, whey protein, lentils, chick peas, chicken breast, nuts, soy products, fish, seeds, peanut butter... 

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