28/05/2025
සුබ දවසක් ආදරණීය ඔයාලා හැමෝටම... 🥰❤🫂
අපි අද බලමු, "ව්යායාමයට පෙර සහ පසුව "ලබා ගතයුතු ආහාර වර්ග පිලිබඳව 🥗
ඔබ ව්යායාමයකින් උපරිම ප්රතිඵල ලබා ගන්න කැමතිනම්, ඔබේ පෝෂණය (Nutrition) පිළිබඳවද අවධානය යොමු කළ යුතුයි.
කෙටියෙන්ම කියනවානම්:
🕒 Pre-workout meal එක ඔබට ශක්තිය සපයන්න අතර
🕒 Post-workout meal එක මගින් ඔබේ ශරීරය recovery කරන්න support කරන ආහාර ලබාගත යුතුයි.
🍌 ව්යායාමයට පෙර කෑම (Pre-Workout Meal)
📍 කාලය: ව්යායාමයට 30 – 60 මිනිත්තුකට පෙර
📍 ඉලක්කය: ශක්තිය වැඩි කර workout එකේදී performance වැඩිදියුණු කිරීමයි.
✅ meal plan
1. Banana + Peanut Butter – quick carbs + healthy fats
2. Oats with Fruits – slow-digesting carbs + fiber
3. Greek Yogurt + Honey – protein + natural sugar
4. Rice Porridge + Egg – local combo for carbs + protein
5. Smoothie with Banana, Oats, and Milk – simple liquid energy
🧠 Tips:
කාබෝහයිඩ්රේට් (Carbs) → fuel
ප්රෝටීන් (Protein) → muscle support
අවම වශයෙන් fat intake එකක් → digestion slow කරන්න
🍗 ව්යායාමයට පසු කෑම (Post-Workout Meal)
📍 කාලය: ව්යායාමයෙන් 30 – 90 මිනිත්තු ඇතුළත
📍 ඉලක්කය: මාංශපේශී ප්රතිනිර්මාණය කිරීම, glycogen stores නැවත පිරවීම.
✅ meal plan:
1. Grilled Chicken + Rice + Vegetables – classic protein-carb combo
2. Tuna + Whole Wheat Bread – lean protein + complex carbs
3. Protein Shake + Banana – fast absorption + recovery boost
4. Eggs + Sweet Potato – nutrient-dense + satisfying
5. Cottage Cheese + Fruits – protein + antioxidants
💡 Fitness Tip:
Protein = recovery
Carbs = energy replenishment
ඔබේ post workout meal එක සදහා ප්රෝටීන් (to rebuild muscle) සහ කාබෝහයිඩ්රේට් (to restore energy levels) ලබාගැනීම ඉතාම වැදගත්!
🧠 අදහසක්:
“ඔබට workout කිරීමෙන් පමණක් ප්රතිඵල ලබා ගත නොහැක, ඔබ ව්යායාමය පෙර සහ පසු ලබාගන්නා ආහාරයද ඒ හා සමානවම වැදගත්.”
🥗 What to Eat Before and After a Workout
Getting results from your workouts isn’t just about the reps and sets ,it’s also about how you fuel your body.
Think of your body like a car:
🚗 No fuel = no performance.
🚀 The right fuel = powerful results.
Here’s a simple breakdown of what to eat before and after your workouts to build muscle, burn fat, and feel energized.
🍌 Pre-Workout Meal
📍 When to eat: 30 to 60 minutes before your workout
📍 Goal: Boost energy and improve performance
✅ Good Pre-Workout Food Combos:
• Banana + Peanut Butter – quick carbs + healthy fats
• Oats with Berries or Banana – slow-digesting carbs + fiber
• Greek Yogurt + Honey – protein + fast energy
• Rice Porridge + Boiled Egg – local favorite with carbs + protein
• Smoothie (Banana + Oats + Milk) – liquid energy, easy to digest
🧠 Pro Tip:
Focus on Carbohydrates for energy + a small amount of Protein for muscle support.
Avoid high-fat meals right before workouts (they slow digestion).
🍗 Post-Workout Meal
📍 When to eat: Within 30 to 90 minutes after training
📍 Goal: Recovery, muscle repair, and energy replenishment
✅ Good Post-Workout Food Combos:
• Grilled Chicken + Rice + Vegetables – lean protein + carbs + micronutrients
• Tuna + Whole Wheat Bread – simple, quick, and balanced
• Protein Shake + Banana – fast-absorbing protein + carbs
• Eggs + Sweet Potato – nutrient-dense and satisfying
• Cottage Cheese + Fruits – protein + antioxidants for recovery
💡 Recovery Tip:
Your post-workout meal should focus on Protein to rebuild muscle and Carbs to restore energy levels.
“Your workout is only half the battle.
The other half is what you eat ,before and after.Fuel smart, recover stronger.” ❤️
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Raveesha Weerasinghe
Physical fitness instructor (NVQ4)
Aerobics Instructor (LIFN)
Personal trainer (Diet plan / workout Plan)
BBMHons (Hospitality Tourism & Events Management)(Undergraduate)
Uva Wellassa University of Sri Lanka
