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Gym Diet chart | What to Eat Before and After Your Workouts

High Protien Diet chart 

Gym diet for beginners, Are you ready to improve your gym performance ? your diet plays a crucial role in supporting your fitness goals. In this blog post, we'll learn into the essentials of what to eat before and after your workouts, so you can inhance your body efficiently and optimize your gym sessions.

Remember These Things Before Workout

  • Carbs are Your Energy Source:

Before hitting the gym, it's essential to load up on carbohydrates. They provide your body  energy to power through your workout. For easily digestible items like a banana, a  whole-grain bread, or a small bowl of oats. These will keep you energy without feeling too heavy on your stomach.


  • Protein for Muscle Support:

 Protein helps prevent muscle breakdown during your workout and supports muscle repair after workout. A protein shake, Greek yogurt, or a handful of nuts can be excellent pre-workout options. Just remember to keep the portion moderate to avoid feeling too full during exercise.


  • Hydration for your body:
Don't forget to hydrate before you start sweating it out! Drink at least 8-16 ounces of water 30 minutes before your workout to ensure your body is well-hydrated. Proper hydration enhances your endurance and helps maintain your performance levels throughout the session.


Gym diet tips for beginners 




 Time Table For Diet:

  • Early morning 500 ml drink warm water
  • after bath take 1 scope of weight gainer

7:00 am

6 Eggs + one glass milk + one banana + 10 badam + multivitamins

9:00 am 

50 gm oats + 120 gm paneer 

11:00 am

50 gm bhune chane + 50 gm peanut

12:30 pm

1 scope weight gainer + 1 apple

2:30 pm

6 eggs bhujji + 75 gm boiled white chana + 250 gm white rice + green veg + salad

4:30 pm

1 glass juice + 2 brown bread + peanut butter + one banana + 5 badam + 5 akhrot

5:30 pm

Workout

After workout  

1 scope of weight gainer

7:30 pm 

6 eggs + 3 boiled patatoes

9:30 pm

250 gm chicken breast + one bowl green veg + 3 chapati

11:00 pm 

1 glass milk + 1 scope honey + 5 dates




A well-balanced  diet is essential to support your fitness journey . Before your workout, focus on carbs and a touch of protein for energy, and keep yourself hydrated. After your workout, prioritize protein and nutrient-dense carbs to improve in muscle recovery . Remember, everyone's nutritional needs are different, so listen to your body and find what works best for you. Happy eating and successful workouts!



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