Diet for gym beginner
Many beginner-level fitness enthusiasts and gym goers get confused about what pre and post-workout foods they should have. Focus on carbohydrates as all pre-workout meals or snacks to give the body energy to last the full session.
- Cereal and granola
- Bananas
- Yogurt with fruits and nuts
- Pre-workout smoothie
- Oatmeal
Once your workout is done, you need to focus on recovery and reduce muscle breakdown and soreness. Providing the right nutrition will help achieve all these fitness goals. One of the best post-workout foods is a whey protein supplement.
You can have it within 30 minutes of completing your workout. Some of the other foods that you can have post workouts are:
- Whole grain toast with peanut butter
- Apple with peanut butter
- Whole grain toast with avocado
- Whey protein smoothies
7 days meal for beginners diet
Follow this easy diet plan if you are a gym beginner and want to see great results.
Day 1
- Breakfast
Oats and banana pancakes + protein shake - Lunch
1 bowl salad + 2 multigrain rotis + Spinach and chicken/ paneer curry - Pre-Workout Snack
2 bananas - Dinner
1 cup sprouts salad + 1 cup brown rice + 1 cup peas and paneer curry
Day 2
- Breakfast
Oats with Greek yogurt and seasonal fruits - Lunch
1 bowl salad + 2 multigrain rotis + 1 cup fish curry/ vegetable curry - Pre-Workout Snack
Avocado with multigrain toast - Dinner
1 bowl salad + Daliya with vegetables
Day 3
- Breakfast
2 multigrain toasts + 2 boiled eggs + protein shake - Lunch
1 bowl salad + quinoa upma + grilled chicken - Pre-Workout Snack
Mixed nuts and dry fruits + fruit of choice - Dinner
1 bowl salad + 1 cup brown rice + 1 cup vegetable/ chicken curry + 1 cup cucumber raita
Day 4
- Breakfast
Oatmeal with honey and nuts + 1 glass of fresh fruits/ vegetable juice - Lunch
1 bowl salad + grilled chicken + 2 wholegrain toasts - Pre-Workout Snack
Whole grain toast with peanut butter - Dinner
1 bowl salad + 1 cup brown rice + 1 cup chicken/ paneer
Day 5
- Breakfast
2 wholegrain toasts + 2 scrambled eggs + whey protein shake/ smoothie - Lunch
1 bowl salad + Grilled chicken/ paneer and vegetables chapati rolls - Pre-Workout Snack
2 bananas - Dinner
1 bowl sprouts salad + Chicken/ vegetables stir fry
Day 6
- Breakfast
Oatmeal with skimmed milk, nuts, and fruits - Lunch
1 bowl vegetable salad + Whole grain chicken/ paneer wraps - Pre-Workout Snack
Apple with peanut butter - Dinner
1 cup boiled sweet potato + 1 cup brown rice pulao + 1 cup salad
Day 7
- Breakfast
2 wholegrain toasts with avocado spread + whey protein smoothie - Lunch
1 bowl salad + 1 cup whole wheat pasta - Pre-Workout Snack
Granola bar or cereal - Dinner
1 cup Peas and broccoli salad + 1 cup brown rice pulao
Dos and don’t of nutrients for gym beginner diet
If you’re a novice at the gym, there are several nutrition rules you should abide by.
- Keep yourself hydrated and drink at least 8 – 10 glasses of water a day
- Cut down aerated drinks and packaged juices from your diet
- Consume all three macros – carbohydrates, proteins, and fats
- Add a source of protein to all three meals of your day
- Do not skip breakfast or workout on an empty stomach in the morning
- Don’t eat complex carbs too close to the time of your workout
- Cut down on alcohol and smoking and reduce stress as much as possible
Conclusion
Frequently Asked Questions (FAQs)
1. What is the Gym Diet for Beginners?
To begin with a gym diet, focus on nutrient-dense foods such as fruits, lean protein, healthy fats, complex carbs, veggies, and tons of water. Consume well-balanced portions.
2. How do I Start a Gym Diet Plan?
Avoid sugary drinks and processed foods. Start by consuming whole foods and balancing your meals and snacks. Follow a healthy diet plan, which includes fruits, vegetables, proteins, etc
3. What are the Best Supplements for a Gym Diet?
Whey protein and Creatine are some of the best supplements for your gym diet.
4. What Diet is Best for Gym?
A high-protein diet is crucial to help build muscle. Hence, it is essential to add plenty of protein-rich foods into your diet to get the best results.