Pre and post workout nutrition

Blog by : Dr.Rohit Bahuguna – BFY Faculty


The PRE and POST workout meals  play a key role in the effectiveness of  workouts.

  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
  • What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.


PRE Workout Nutrition

It is the last meal you eat before your workout.

In certain cases and in certain situations, this PRE workout meal may carry over into something of a during-workout meal (only if needed, definitely not required).

For this reason, these meals typically get lumped together into what many people commonly refer as the “Energy Phase” portion of your around-workout-nutrition.


The Purpose Of Your PRE Workout Meal.

It plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same.

The primary goal of the PRE workout meal is to accomplish the following:

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

How To Do It


To make all of the above happen successfully, your body needs 2 things:

  1. Carbs
  2. Protein

What this means is, your biggest goal with your PRE workout meal is to consume a significant amount of both carbs and protein in some form sometime before (or if needed, during) your workout.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

Adding fat at this point is fine, use your discretion as long as it fits into your macronutrient goals. Note that this meal is skipped if you train first thing in the morning.

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra pre-workout meal either immediately prior to, or sipped during training. Keep the fats here incidental and not added if you’re prone to gastric distress during training.

  • My PRE workout meal takes place 1-2 hours before my workout and consists of a normal solid food meal containing a good amount of protein (example foods include chicken, fish, beef, egg whites, etc.), and a good amount of carbs (example foods include brown rice, oatmeal, or any lower glycemic source).

Try to use just protein and carbs coming from normal foods 1-2 hours before working out.



POST Workout Nutrition

Your POST workout meal is the first meal you eat after your workout.

While the PRE (and/or during) workout nutrition phase is commonly referred to as the “Energy Phase,” this POST workout portion of your around-workout-nutrition is commonly referred to as the “Anabolic Phase.”

The Purpose of Post Workout Nutrition


It is also known as “anabolic phase” , as anabolism refers to the “building” (or even “rebuilding”) of something.

It is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout.

Specifically, the goal of the POST workout meal is to accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

How To Do It

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs
  2. Protein

It is  the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.

So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

It should be taken as soon as possible, because, after your workout, your body is absolutely primed and ready to accept protein and carbs so it can immediately begin putting these nutrients to good use doing all of the awesome things you want it to be doing (such as the stuff on that list above). it’s most often recommended to consume your post workout meal as soon after your workout as you can.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.So, your biggest goal with your POST workout meal is to consume a nice amount of both protein and carbs sometime within the first 30 minutes after your workout.

Within 30 minutes post-workout, have either a liquid or solid meal containing…

 Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

Amount of fat here doesn’t matter as long as your daily target is hit.

If you want to get the most out of your workouts, despite your chosen mode of exercise—whether it’s a grueling CrossFit workout, an intense spin class, or a brisk run in the mountains—you must take your pre-exercise and post-exercise nutrition seriously to provide the muscle with the raw materials it needs.

Since all intense forms of exercise use carbohydrates for energy, maintaining adequate carbohydrate stores in muscle makes good sense. Having 1-2 meals under your belt before training will give you more energy and a more effective workout. These meals should contain 30-45 grams of complex carbs for men and 20-30 grams for women. These carbs could consist of vegetables, sweet potatoes, beans, or whole grains, or dark berries.

Protein is vital to health, in particular, your intake around exercise.  Whey protein will help you.



Workshop for Self Myofascial Release

Blog by : Anushka Jain

BFY Workshop for Self Myofascial Release (Foam Rolling)

Myofascial Release is an alternate medicine therapy that claims to treat skeletal
muscle in immobility and pain by relaxing contracted muscles, improving blood
and lymphatic circulation, and stimulating the stretch reflex in muscles.
To learn the therapy, register yourself in the BFY workshop.
All your queries have been answered below:

What will I learn from the workshop?
 Meaning of Fascia
 Meaning of Self Myofascial Release
 Meaning of flexibility
 Stretching and its types
 Foam rolling and its types
 Effects and benefits of foam rolling
 40 different stretching techniques for different muscles and soft tissues
 20 different foam rolling techniques for different muscles and soft tissues
 Who should foam roll?
 When should foam roll?

How will I benefit from the workshop?
 Improved muscle range of motion
 Increased blood flow
 Reduces muscle soreness
 Specialized knowledge in Myofascial release
 Lifetime valid certificate on attending the full workshop

Four Reasons to trust BFY for your fitness course

Blog by : Anushka Jain

Four Reasons to trust BFY for your fitness course:


In today’s world, nobody trusts anybody without any reason. So, it is clear to us how our consumers would not trust us unless we provide them with a few reasons to do so. We understand that our consumers would choose us only if we give them a little more than their expectations. So, following are our reasons to explain why you should trust BFY for your fitness course:

  1. Choose your own course: BFY provides you with numerous options for your courses in fitness, diet or sports.
    How would that help you?
    You can actually read about all the courses on our website, discuss your preferences with experts and choose the right one for yourself. Having so many options tell you what you already didn’t know, therefore expanding your knowledge, and giving you a chance to explore a new side of yourself too. Suppose, you were looking for courses to become a gym trainer but you read how beneficial it is to become a personal trainer while exploring the courses. You would have one more choice, leading you to think everything through before you make a decision.


  1. Best training faculty: At BFY, we provide you with the best faculty. They are certified, experienced and experts in their fields. A lot of them are award-winning experts, still wanting to work in BFY because of the quality we provide here. There are physiologists, fitness experts, physical therapists, dieticians etc. working with us. There is more information available about each faculty on our website.



  1. Our Aim: BFY is concerned about the lack of awareness in fitness, sports & diet in our country. Therefore, it was founded with the aim to promote and develop the sports, health and fitness education in India. It trains people in a way that they can add value to the fitness industry of our country. We have 19 centres around India, all working together to make our country healthy & fit.


  1. BFY App: Apart from all this, BFY app also provides a lot of services to its users including:
  • Exclusive discounts on workshops, seminars and courses
  • 24/7 customer support
  • User friendly interface
  • Monthly fitness quiz with cash prizes
  • Sample test papers for students
  • In app video/digital/audio tutorials
  • Fitness widgets (BMI, Calorie intake adviser, ideal weight etc.)
  • Instant BFY updates through push notifications


With numerous courses, best facilities, quality teaching, proper guidance & counselling, BFY has become India’s premiere health and fitness training and education organisation. We promise to provide you a successful life in the fitness industry. Join us today.

BFY STUDENT : Mr. Vimmie Kumar

Blog by : Kirti Bhardwaj

Mr. Vimmie Kumar picked wellness in light of his sibling. He said that he derived it from his sibling and after that he never thought back. He began going rec center a while later. Subsequent to getting roused from his sibling, he came to know just wellness won’t help in getting elevated amounts of nature of wellness, at that point he began lifting weights and got affirmations. He says that learning and affirmations help in building a superior profession and way of life. He did his authentication course under BFY games and came to think about it since his companion was an educator at BFY and he needed to prepare under him. He did his confirmation is ACE/PT, before that he was just doing working out.


Subsequent to preparing at BFY sports and getting his confirmation he presently possesses a wellness focus. He procures around 4 lakhs for every month and is exceptionally fulfilled in the wake of doing his affirmations from BFY. He likewise told that his salary expanded subsequent to doing the course from that point and is glad that he did that!


At the point when gotten some information about his feasible arrangements he advised that he needs to take an interest in Natural Bodybuilding Competition and is intending to accomplish more quality confirmations. The guidance he needs to provide for the newcomers is that they ought to accomplish more accreditations in a decent association like BFY and the new comers ought not go particular. They should take information first from effectively guaranteed individuals and find out about wellness and preparing . He said that they ought not go for steroids and instruct their customers also for the same. He has faith in normal lifting weights and is entirely against steroids. He needs the newcomers to comprehend this too and furthermore needs them to pick up learning first without going in independent ways.

BFY STUDENT : Balasubramanian

Blog by: Kriti Bhardwaj

Having energy for wellness for as far back as 13 years, Mr. Balasubramanian picked wellness as his profession. Having asked about for what good reason he picked wellness on the primary spot, his answer was that he has dependably been enthusiastic about wellness and wellbeing and has been indicating his chance in this and concentrating on a similar thing for a long time. BFY sports went to his life just to substantiate itself as extremely valuable for his life and vocation at an exceptionally significant time. BFY sports were recommended to him by his companion to help his profession and give him a head begin and the accreditation he did from that point was PF/PT.

He is right now filling in as a muscle mentor. Muscle preparing has dependably been his obsession and now he is channelizing his energy to help other people too. He is as of now doing home muscle preparing and educates the same in schools and at individuals’ homes. He shows muscle preparing to individuals of various age gatherings and loves to do likewise. He is a variable winning and his income differs from everyday schedule to month to month premise. He couldn’t tell the correct figures however told that his income expanded drastically in the wake of doing the course from BFY sports in view of the confirmations and the new methods he learnt from that point. Additionally he gets himself exceptionally sure in the wake of doing the confirmation from that point and thinks that its simple currently to speak with the customers and clarify them about the new plans.

He is exceptionally helped about his future and has an extremely inspirational state of mind towards life. His tentative arrangements incorporate opening a wellness focus with the goal that he can educate there and enable individuals to find out about muscle preparing. Likewise he needs to proceed with further and plans to accomplish more affirmations in order to encourage his vocation and needs to remain consistent with his calling. He says that he doesn’t know whatever else about some other calling and discovers muscle preparing as his lone buddy.

His guidance for newcomers in the wellness business is that first they have to think about wellness, they have to get into profundity of wellness before doing anything so they can comprehend what precisely they are doing. He likewise says that one ought not consider wage in the beginning times. He says that the newcomers nowadays need to learn less and win all the more all of a sudden which won’t help them over the long haul. As per him they require unfaltering quality. His principle mantra to progress is Keep on Learning in light of the fact that the more you take in, the more fruitful you are later on.


Blog by : Kriti Bhardwaj

Sriram V had dependably been slanted towards games and wellness. He began his voyage early like when he was in school. He always had the interest to keep himself active and improve himself always. He was dependably a game individual and needed to keep up his physical make-up. The trip which began from the school has been proceeding since! He said that he got propelled from his companions and constantly prepared with them. He was persuaded by how wellness can end up being magnificent for one’s body and what are the advantages it gives over the long haul. He came to think about BFY brandishes about his companions and did his confirmation from that point. He did the course of ACE/PT and was glad doing his affirmation from that point. He said that he had an extraordinary affair. He said that there were incredible coaches and plans to come there for future courses. He says that wellness isn’t a choice however a need for a man to support a glad life. On the off chance that a man is fit he can achieve anything in this world.

He is right now filling in as an official in WIPRO and says that he never drops his schedule! He cherishes to prepare and exercises constantly. He has made his energy an incredible arrangement in his life. He has this fundamental intention in life to remain cantered and prepare hard. He longs for opening up his own research centre and is attempting to gather the assets for the same. He says that he is currently endeavouring to accomplish his fantasies and is exceptionally sure about having his own research centre one day.

He needs to counsel new comers by saying that one ought to never stop! On the off chance that somebody has a fantasy he should centre on accomplishing them and work constantly for them. He says that on the off chance that one day your fantasy materializes it will dependably give you most extreme bliss and you will never become weary of doing your work.


Blog by : Kriti Bhardwaj

Soloman J has a place with the sort of individuals who love to remain fit even while working. What began as a diversion for Soloman is one of his interests now. Wellness began for Soloman as a diversion from his day by day work plan, he used to remain occupied at work and required a go to put where his brain could lay and spotlight on himself, and afterward came wellness as his safeguard. Wellness initially turned into a diversion, at that point a leisure activity and now his enthusiasm! While surfing on the web he got through the commercial for BFY brandishes and was all of a sudden keen on joining the course. He did his physical preparing accreditation from BFY sports named b BFY/PT . Having an awesome ordeal there he said BFY sports is a fun and incredible experience. At the point when gotten some information about his opportunity at BFY sports he said that he accomplished a great deal of data and the entire experience ended up being exceptionally useful. There was such a great amount to accumulate and process which helps all around.

He is right now filling in as a representative in a designing organization. Being a piece of an alternate foundation he works constantly out and gives legitimate time for preparing. He disclosed to us that he commits his regard for his body and exercises constantly. He adores to remain fit which is reflected in his discussions. When he was gotten some information about his feasible arrangements he said that he didn’t know about that but rather the one thing he was certain about was not leaving preparing. He said the primary go for now is to remain fit and never deny group of legitimate nourishment.

He said that he needed to give some guidance to the new ones entering the wellness course. He said that wellness requires a considerable measure of persistence. ” Everybody needs their objectives to be come to in 10 days or say quickly yet that doesn’t occur, all things considered! You can’t get fit in a month yet you continually need to buckle down for that. Everything takes it possess time and everything occurs at his own pace “.

BFY STUDENT : Ventakesh

Blog by : Kriti Bhardwaj

Mr. Venkatesh was extremely intrigued and associated with wellness from an early age. He said that he is extremely keen on muscle preparing and got his motivation for wellness from his school sports exercises. He says that everything in life works through proportionality. In the event that a man is fit he can accomplish anything in his life. On the off chance that a man’s life takes a shot at appropriate extents he can have an upbeat existence, comparatively if a man is solid he will be glad where as though he is unfortunate, bitterness comes through. He had dependably been an astonishing competitor in school and played a great deal of games which helped him to get being fit and make a profession out of it.

He was hunting down accreditations courses on the web; at that point he went over his companions who enlightened him concerning BFY games and wellness. He says that he doesn’t trust online courses and favors the classroom ones. For him what can be learnt in a classroom isn’t possible similarly by utilizing on the web courses. When he did his examination about BFY sports he was exceptionally inspired and after that chose to join the course from that point ! He did the course of ACSM/PT from BFY games and wellness establishment and had a great time there.

He presently works at a wellness relax named Max Fitness and procures roughly 20-30 thousand rupees for every month. His profit expanded in the wake of doing the course and he says that he learnt a great deal from that point. At first he said that he knew a tad about body and wellbeing sciences yet subsequent to doing the confirmation, he knows a great deal about sustenance and nourishment eat less carbs. He has learnt about what sort of exercise is reasonable for the body and what sustenance and eating routine they should consumption.

He is presently searching for different courses to improve his aptitudes and does not have any further feasible arrangements for the present. He is following the mantra of Go with the Flow needs to perceive what life has in store for him. He needs to tell the newcomers that one should know each and everything about one’s body and ought to be cautious while taking any sustenance eat less carbs. He needs they ought to have the capacity to take in completely and go without utilizing drug. Additionally they ought to dependably clarify their customers about the same and recommend effectively for them to recognize what is correct and what isn’t right for their wellbeing.

BFY student : Ram Kumar Gopal

Blog by : Kriti Bhardwaj

Ram Kumar Gopal is the person who has the mantra of staying fit. He has always been very enthusiastic about fitness. Fitness was his passion and he worked very hard to achieve his goals. He chose it as his career so that he can enjoy his work and so that he could never complain about the thing he is doing and can make it better day by day. He is already running a gym and he is very happy with what he is pursuing. He says that he came to know about BFY sports and fitness through his friend who have also done their courses from there. He says that he was very impressed by the reviews and hence joined the same place so that he could do his certification. And when he did his certification from there he said that the experience was very nice and happy. The trainers were always reluctant to clear any doubts and were very helpful.
He opened his gym only after doing his courses and certification from BFY sports. He always wanted to be the best and that’s why he first gathered all the information and only then tried to experiment with it. He earns approximately 80 thousand rupees per month and says that he is very satisfied with what he has been taught and what he is doing. His future plans include doing some more courses and certifications so that he could establish new things and plans on opening other gyms too.
For newcomers he advices that first of all fitness is a very essential part of life and no one should forget about it. If a person is fit and healthy only then he can work for a better life. We should maintain ourselves so that we are in a position that we could help others maintain themselves. Also if we are fit we can protect our own self and protect others too.