Diet plan for gyming is a wonderful and effective mixture of natural elements that will help you to experience the rapid results from this amazing diet plan. It is a high protein diet with moderate carbohydrate content, coupled with strength training and exercises such as cardio or aerobic and some high intensity interval training. You can also try these t…
Eating and exercise: 5 tips to maximize your workouts
Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it’s a casual workout or training for a competition. Consider these eating and exercise tips.
1. Eat a healthy breakfast
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel sluggish or lightheaded when you exercise.
If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Focus on carbohydrates for maximum energy.
Good breakfast options include:
- Whole-grain cereals or bread
- Low-fat milk
- A banana
And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.
2. Watch the portion size
Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:
- Large meals. Eat these at least 3 to 4 hours before exercising.
- Small meals or snacks. Eat these about 1 to 3 hours before exercising.
Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy you need to keep feeling strong throughout your workout.
3. Snack well
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won’t give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout. Good snack options include:
- An energy bar
- A banana, an apple or other fresh fruit
- A fruit smoothie
- A whole-grain bagel or crackers
- A low-fat granola bar
- A peanut butter sandwich
- Sports drink or diluted juice
A healthy snack is especially important if you plan a workout several hours after a meal.
Yogurt and fruit
4. Eat after you exercise
Fuel your body for everyday performance
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To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include:
- Yogurt and fruit
- Peanut butter sandwich
- Low-fat chocolate milk and pretzels
- Post-workout recovery smoothie
- Turkey on whole-grain bread with vegetables
5. Drink up
Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout.
- Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
- Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.
Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates.
Ideal 7 Day Gym Diet Chart Plan
While calories and macronutrients are important, the ideal gym diet must be one that positively influences health. This is a diet that is rich in vitamins and minerals where all three macronutrients are consumed and nutrient-sparse foods are restricted.
Meanwhile, let’s find a 7-day gym diet plan for you:
Gym Diet Plan Chart – Day 1
|Breakfast||Oats Banana Pancakes with|
|Lunch||Multigrain roti along with palak chicken and Avocado bell pepper salad|
|Brown rice, peas paneer curry, sprouts vegetable salad|
Gym Diet Plan Chart – Day 2
|Breakfast||Oatmeal with Greek Yogurt & Seasonal fruits|
|Lunch||Multigrain roti, fish curry, vegetable salad|
|Pre-Workout Snack||Toast with Jam|
|Broken wheat khichidi along with carrot raita, egg white, and vegetable salad|
Gym Diet Plan Chart – Day 3
Whole Grain Toast
|Lunch||Quinoa upma, chicken and broccoli salad|
|Pre-Workout Snack||Mixed Nuts & Dried Fruits|
|Lean Beef and vegetable curry, brown rice, cucumber raita|
Gym Diet Plan Chart – Day 4
|Breakfast||Oatmeal with Honey|
Whole Grain Bread
|Pre-Workout Snack||Toast with Peanut Butter|
Gym Diet Plan Chart – Day 5
Whole Grain Toast
|Lunch||Grilled chicken vegetable roti rolls|
|Pre-Workout Snack||Mixed Nuts & Dried Fruits|
|Chicken Stir Fry|
Spring Onion, Peppers & Broccoli
Gym Diet Plan Chart – Day 6
Whole Grain Toast
|Lunch||Whole Grain Chicken Wrap|
Black Beans, Peppers & Greek Yogurt
|Pre-Workout Snack||Apple with peanut butter|
|Keema bhurji and multigrain rotiLean Beef Mince|
Gym Diet Plan Chart – Day 7
|Breakfast||Oatmeal with Nuts|
|Lunch||Whole wheat pasta with chicken and|
|Pre-Workout Snack||Granola or Cereal|
|Fish curry, boiled green peas salad|
On the whole, the above guide will prove to be useful, yet be aware that when it comes to nutrition, everyone is different. Not only will physical attributes determine your nutritional requirements, the goals that you have set will also influence your diet.
For example, two goals that are extremely common are fat loss and muscle growth. So, in order to lose fat, calories must be restricted which will cause stored body fat to be broken down. On the other hand, as for muscle growth, calorie intake must be increased to build significant muscle size as additional calories are required to accelerate the recovery process. A gym diet plan must be a combination of micro and macro nutrients.
Meanwhile, macro-nutrient demands for both fat loss and muscle growth are similar. Firstly, protein intake should remain high for both. For muscle growth, protein is evidently required for building mass. Hence, the role of protein in fat loss is to prevent muscle tissue breakdown as far as possible.
So, carbohydrates are extremely important in energy and replenishment. Therefore, those looking to lose weight and build muscle should get the majority of their calories from carb sources.
While consuming healthy fats is important, nevertheless reducing the total amount of fat consumed helps to most effectively restrict calories. This is because, at nine calories per gram, fats contain the greatest number of calories per gram. For example, protein and carbohydrates both contain four calories per gram.
Foods to Avoid in Your Gym Diet Plan
In the same way that proper nutrition has the potential to optimize performance and adaptation, improper nutrition can detrimentally affect progress and health. The following three foods should be avoided or limited as far as possible.
For instance, trans fats are a type of dietary fat that has consistently been shown to impact health. While trans fats do naturally occur in small quantities, artificial trans fats are notoriously hazardous. Artificial trans fats can be found in baked goods, fast food, and many snack foods.
Similarly, many simple carbohydrate foods do not have great nutritional value and contain a high amount of sugar. While they may be useful for a short term energy boost, consuming a large number of simple carbs can be detrimental.
Eating a great quantity of simple carbohydrates will spike blood sugar levels initially. However, very quickly, blood sugar levels will nosedive and can leave you feeling lethargic which is less than optimal for exercise and performance.
Although technically not a food, alcohol is a substance that should also be limited as far as possible. Since there is much research to indicate that alcohol negatively impacts recovery and may even interfere with the muscle-building process, it might be good to stay away from it. So, it is not great to include it when you are detoxifying with your gym diet plan.
Nutrition Do’s and Don’ts
This final section will highlight a number of do’s and don’ts to help keep you on the right track with your nutrition for optimal results of your gym diet plan.
- Consume all 3 macronutrients
- Ensure that you are eating a wide range of fruit and vegetables for comprehensive consumption of vitamins and minerals
- Especially choose complex carbs over simple carbs
- Ensure that you are consuming protein regularly throughout the day
- Consume unsaturated fats over saturated and trans fats
- Moderate your consumption of produce that will negatively impact health and gym progress
- Maintain hydration levels accordingly
- Cut a macronutrient from your diet as all are required for specific functions
- Skip meals, especially in the lead up to or after a workout
- Eat a “heavy” complex carb meal too close to beginning a workout
- Rely too heavily on simple carbs to fuel performance
- Make poor nutritional choices for the sake of gaining calories
Frequently Asked Questions (FAQs)
Q. What is the best diet for gym?
A. Learn about The Ultimate 7-Day Gym Diet Plan and ensure a positive impact on your health.
Q. What are the 3 foods you should never eat?
A. The 3 white evils that you should refrain from eating are White Sugar, White Flour and White Salt.
Q. Are bananas good for the gym?
A. Yes, you can eat a banana 10-15 minutes prior to workout. They are rich in carbs that eliminate the risk of weakness and fatigue, rich in antioxidants and potassium that prevents muscle cramps in the body. So, all in all, bananas are great to consume before your workouts.
Q. What is a good protein rich breakfast?
A. A good protein rich breakfast should keep you satiated and regulate your blood sugar levels. Some good protein rich breakfasts are oatmeal with nuts and fruits, banana protein smoothie, chickpea cheala, Scrambled eggs and whole wheat toast etc.
Q. Which food is body building food?
A. Proteins are primarily responsible for building muscles. Some foods that are rich in these are meats, eggs, dairy, and cottage cheese.
Q. Is milk good for building muscle?
A. Yes, it is an excellent source of calories and protein. So, milk can support muscle growth and replenish the body with energy.
Q. What should I drink after a workout?
A. It is essential that you stay hydrated. It not just detoxes your body but also provides you with the fluid that drains out of your body as sweat. You can have water, herbal teas, electrolyte drinks, coconut water, fruit and vegetable juices, whey protein shakes etc.
Q. Can I eat immediately after workout?
A. A wise decision is to wait for at least 15- 30 minutes after your workout. Include the right amounts of carbohydrate and protein based foods to replenish your body with energy.
Q. Can we drink cold water after a workout?
A. Your body generates heat when you workout. The purpose is to increase the core body temperature and sweat out. After the workout your body might be in a dehydrated state and drinking cold/room temperature water can replenish and hydrate your body quickly.
Q. What should I eat 30 minutes before the gym?
A. You can snack on light foods that will benefit you during the workout session. Eating a banana, yoghurt or granola bar can be ideal before you start exercising.
Q. Which fruit is good after gym?
A. The right food after gym can multiply your chances to receive the benefits of an intense workout. Fruits like Bananas, dates, pineapple, avocados and Kiwis can be great for you.
Q. Which juice is good after going to the gym?
A. Freshly made fruit juices are great for relieving post workout soreness. Coconut Water, lychee and peach juices, watermelon or even pineapple juice is good for you.
Q. How many eggs should I eat after a workout?
A. There is no fixed number as such. It depends on your overall calorie and protein needs per day and the number of meals that you consume.