Diet is essential to a balanced gym diet, so health experts recommend focusing on a combination of protein, carbohydrates, and healthy fats to fuel your workouts and aid recovery. Recommended. Lean proteins like chicken and fish, complex carbohydrates like whole grains, and healthy fat sources like avocados can be part of a balanced gym diet.
In an interview with HT Lifestyle, Dr. Nisha Bajaj, CDE (Certified Diabetes Educator) and gut health expert at Cutis Skin Clinic, Bandra, Mumbai, claimed, water. Your specific dietary needs may vary depending on your fitness goals and personal preferences, so consulting a nutritionist or nutritionist can be helpful. ” she suggested –
1. Protein-rich foods: Protein is essential for muscle repair and growth. Aim for lean sources like chicken, turkey, fish, lean beef and eggs, and plant-based options like tofu and legumes.
2. Complex carbohydrates: Carbohydrates provide energy for training and aid recovery. Choose complex carbohydrates like whole grains, oats, brown rice, and sweet potatoes.
3. Healthy fats: Good fats are necessary for overall health and hormone production. Include sources like avocado, nuts, seeds, and olive oil.
4. Surplus calories: Building muscle requires a calorie surplus, but it needs to come from nutritious sources, not empty calories. Track your daily intake to make sure you're getting enough.
5. Vitamins and Minerals: Be sure to consume a variety of fruits and vegetables to provide essential vitamins and minerals that support overall health and muscle function.
6. Hydration: Staying well hydrated is important for muscle function and recovery.
7.Fiber: Include fiber-rich foods such as vegetables, fruits, and whole grains to aid digestion and maintain overall health.
8. Additional information: Some people use supplements like protein powder and creatine to support muscle growth, but it's best to consult a medical professional before adding them to your diet.
9. Prebiotics and probiotics: Prebiotics are non-digestible fibers that act as food for beneficial gut bacteria. A healthy gut microbiome leads to improved digestion, nutrient absorption, and overall health. Probiotics help reduce inflammation in the body, which is beneficial for muscle recovery and overall performance. It also reduces problems such as bloating and discomfort, which are particularly bothersome during and after training.
10. Anti-inflammatory foods: Incorporating anti-inflammatory foods into your gym diet can reduce exercise-induced inflammation and support your overall recovery. Berries, turmeric, nuts, ginger, green tea, cinnamon, cloves and more.
She advised: “Remember that an individual's nutrient needs can vary depending on factors such as age, gender, and activity level. Consulting a nutritionist or nutritionist can help you create a personalized muscle-building diet plan.” can.”
“A balanced diet at the gym is essential to optimizing your fitness efforts, incorporating a variety of nutritious foods that support your goals,” said Aditi Thakore, communications manager at AquaConnect. That is important.” She revealed the 10 foods you should include in your gym diet, with a particular emphasis on an underrated star: prawns.
- shrimp: This seafood delicacy is not only low in calories and high in protein, but also rich in omega-3 fatty acids. Shrimp is a great addition to your gym diet because it promotes heart health and reduces inflammation.
- meat: Besides shrimp, chicken also contains essential amino acids needed for muscle growth and repair.
- carbohydrates: Whole grains like brown rice and quinoa provide sustained energy and support you during intense workouts.
- Leafy vegetables: Spinach, broccoli, and other vegetables provide important vitamins and minerals that strengthen muscle function and overall health.
- fruit: Berries, bananas, and citrus fruits provide natural sugars and antioxidants to improve your workout performance.
- Nuts and seeds: Almonds, walnuts, and chia seeds are excellent sources of healthy fats and protein, which are essential for energy and post-workout recovery.
- Dairy products or dairy substitutes: Yogurt, milk, or fortified plant-based alternatives provide calcium and protein, which are essential for muscle and bone health.
- egg: A complete source of protein, eggs are rich in essential nutrients that promote muscle repair and growth.
- pulse: Lentils, chickpeas, and black beans are rich in protein and fiber, providing sustained energy and aiding muscle recovery.
- Hydration: Water is the unsung hero that helps maintain energy levels, regulate body temperature, and prevent dehydration during workouts.
She concluded: “Always remember that your fitness journey is a very personal path towards self-improvement. As your body grows stronger through resistance, your determination and commitment to a balanced diet will help you excel. Gym meals are essential to this journey and build your physical and mental strength.”
