Скачать или смотреть NEVER Make These Workout Nutrition Mistake (Muscle Gain and fat loss)

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Struggling to figure out what to eat before, during and after your workout so you can drop fat and build muscle at the same time? In this video Prakash breaks down, in clear science-based Hinglish, the exact nutrition strategy that drives energy in the gym, protects muscle tissue and speeds up recovery: a pre-workout meal timed 90–120 minutes (or 30 minutes in a rush) featuring low-GI carbs at roughly 0.5 g per kilo of body-weight, quick-digest protein at 0.3 g per kilo, and minimal fat or fibre; an optional intra-workout plan that explains when 30–40 g glucose or a small whey/EAA sip can save performance in sessions longer than 70 minutes or done fasted; and a post-workout blueprint that replaces glycogen, re-hydrates, and hits about half your body-weight in grams of complete protein alongside fast-digest carbs plus a modest 15 g fat and 6–7 g fibre, all while debunking the outdated thirty-minute anabolic window myth by showing research that recovery is maximised so long as protein arrives within four to five hours of your last meal. Practical meal examples span oats with whey, banana shakes, budget dahi-aalu, chicken-rice combos, moong-dal cheelas and paneer wraps, with hydration reminders and veggie as well as non-veg options.