When you start your fitness journey it is really important to understand that your body is fueled by the nutrition you provide it. That’s why we cannot stress enough on the importance of a healthy and balanced diet. Whether you want to gain muscle mass, lose weight, or just maintain your fitness, it can all be achieved with the right kind of diet plan. In this blog we discuss what foods you should add to your diet and a specific diet plan for gym beginners.
Foods You Should Add To Your Diet Plan
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Carbohydrates
A lot of people have this misconception that if you want to get healthy or want to lose weight you need to completely eliminate carbohydrates from your body. That’s not how it works. Carbohydrates are the primary source of energy. There are two types of carbs – simple carbs and complex carbs. Complex carbs take a lot more time to get digested as compared to simple carbs. You should ask your dietician and trainer to know which carbohydrate sources would be best suitable for you. -
Proteins
Proteins are a really important part of your diet, especially if you go to the gym or do workouts regularly. You can get your daily dose of protein from natural foods like – dairy products, eggs, chicken etc. But when you workout regularly, your body needs good quality protein to build muscles, reduce fatigue and muscle soreness, and to enhance your strength and stamina. You can include premium quality GNC whey protein supplements in your routine. -
Fats
Fats are often incorrectly seen as the primary reason for fat gain. However, this is a myth and if you eat healthy fats in the right quantity, they would be beneficial for your body. Fats help in proper absorption and transportation of nutrients in the body. Ask your dietician which healthy fats can you include in your fitness routine.
Best Foods For Gym Beginners
A lot of beginner level fitness enthusiasts and gym goers get confused about what pre and post workout foods should they have. Focus on carbohydrates as all pre-workout meals or snacks to provide the body with energy to last the full session. Try to eat simple carbs instead of complex carbs before your workouts. And it is advisable to eat complex carbs at least 2 hours before you work out. You can also include GNC pre-workout supplements in your routine. Some of the best pre-workout foods are –
- 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 to reduce muscle breakdown and soreness in your body. 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- Day Diet For Gym Beginners
Follow this easy diet plan if you are a gym beginner and want to see great results.
Day 1
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Breakfast
- Oats and banana pancakes + protein shake
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Lunch
- 1 bowl salad + 2 multigrain rotis + Spinach and chicken/ paneer curry
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Pre-Workout Snack
- 2 bananas
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Dinner
- 1 cup sprouts salad + 1 cup brown rice + 1 cup peas and paneer curry
Day 2
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Breakfast
- Oats with Greek yogurt and seasonal fruits
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Lunch
- 1 bowl salad + 2 multigrain rotis + 1 cup fish curry/ vegetable curry
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Pre-Workout Snack
- Avocado with multigrain toast
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Dinner
- 1 bowl salad + Daliya with vegetables
Day 3
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Breakfast
- 2 multigrain toasts + 2 boiled eggs + protein shake
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Lunch
- 1 bowl salad + quinoa upma + grilled chicken
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Pre-Workout Snack
- Mixed nuts and dry fruits + fruit of choice
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Dinner
- 1 bowl salad + 1 cup brown rice + 1 cup vegetable/ chicken curry + 1 cup cucumber raita
Day 4
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Breakfast
- Oatmeal with honey and nuts + 1 glass fresh fruits/ vegetable juice
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Lunch
- 1 bowl salad + grilled chicken + 2 wholegrain toasts
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Pre-Workout Snack
- Whole grain toast with peanut butter
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Dinner
- 1 bowl salad + 1 cup brown rice + 1 cup methi chicken/ paneer
Day 5
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Breakfast
- 2 wholegrain toasts + 2 scrambled eggs + whey protein shake/ smoothie
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Lunch
- 1 bowl salad + Grilled chicken/ paneer and vegetables chapati rolls
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Pre-Workout Snack
- 2 bananas
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Dinner
- 1 bowl sprouts salad + Chicken/ vegetables stir fry
Day 6
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Breakfast
- Oatmeal with skimmed milk and nuts and fruits
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Lunch
- 1 bowl vegetable salad + Whole grain chicken/ paneer wraps
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Pre-Workout Snack
- Apple with peanut butter
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Dinner
- 1 cup boiled sweet potato + 1 cup brown rice pulao + 1 cup salad
Day 7
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Breakfast
- 2 wholegrain toasts with avocado spread + whey protein smoothie
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Lunch
- 1 bowl salad + 1 cup whole wheat pasta
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Pre-Workout Snack
- Granola bar or cereal
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Dinner
- 1 cup Peas and broccoli salad + 1 cup brown rice pulao
Dos & Don'ts Of Nutrition For Gym Beginners
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
Keep in mind that no diet or fitness supplement will show overnight results. It has to be a combination of a healthy and nutritious diet, an optimum workout routine, and best fitness supplements. Ask your trainer and doctor which workout supplement – whey protein, BCAA supplement, mass gainer etc. would be perfect for you. Buy the entire range from GNC India’s official website.
Whenever you include any new fitness supplements in your routine, take your doctor’s advice. Also read the nutritional information and dosage instructions carefully. Do not consume more than the mentioned amount as it may cause side-effects.
