Gym Diet Plan: What to Eat Before, During, & After a Workout

Are you thinking about building lean muscle mass? It is vital to consume the right foods at the right time. Fuelling your body with the wrong nutrients won’t give it enough energy to power through your drill. Besides, overeating before hitting the gym and working out could make you uncomfortable or sick. Hence, it is important to follow a proper gym diet plan for what to eat before, during, and after a workout. So, why wait? Let's get started! 

What is the best food to eat before a workout?

While it has been said that it is important to power up properly before you begin your workout, individual nutrition needs can vary based on several factors, such as type of exercise, overall dietary habits, duration, and intensity. Besides, the many options can make you understand what to eat and avoid. 

Here are some standard recommendations for what to eat before a workout to make it easier. 

• If you workout as soon as you wake up,

If you work out early in the morning, it is important to fuel your body, which will give you energy for the whole day. For instance, a bowl of oats with seasonal fruit is a good option. Another option could be a banana with peanut butter or any energy bar. 

Eat for 30–45 minutes before you begin exercising. The gap between the food and the workout is important to let the food break down and give your body the energy it needs during the workout. 

• Working out late in the afternoon

If you plan to hit the gym late in the afternoon, you have more options for food beforehand. You can opt for fruits or vegetables until your post-workout meal. Eat a whole grain sandwich with lean protein or a creamy yogurt parfait. This is great fuel for your body and brain. 

Also read: 

https://redcliffelabs.com/myhealth/food-and-nutrition/7-simple-diets-to-lose-weight-and-improve-your-health/ 

• Foods as fuel to eat during a workout

The first and foremost thing to do during a workout is to drink plenty of water. Staying hydrated is essential to replace the fluids you lose when you sweat. You may also drink a sports drink such as Gatorade, which is better at replenishing electrolytes. Powerade has more essential nutrients, such as niacin, vitamins B6 and B12, and magnesium. However, the difference between these two sports drinks is so slight. 

• Post Workout Nutrition: What is Good to Eat After a Workout?

It is important to recharge your energy stores and repair your muscles. This can be made easier if you eat the right foods. 

Here are some suggestions for what to eat after a workout: 

• Proteins are the building blocks of the body. They help your body repair cells and make new ones. A food high in protein aids in muscle growth. Some of the best sources of proteins include meat, fish, poultry, eggs, dairy, soy, beans, and nuts. 
• Carbohydrate-rich food: carbohydrates help control blood sugar levels and insulin metabolism. Some good sources of proteins are fruits, vegetables, dairy products, bread, pasta, and whole grains. 
• Healthy fats contribute to healing and lowering inflammation. Consuming healthy fats after 30-45 minutes of workouts can help repair muscle tissue and muscle glycogen stores. This leads to gaining muscle and positively impacts your performance during future workouts. Some great sources of healthy fats are nuts, fish oil, avocados, and olive oil. 

Additionally, following a workout, consider these options. : 

• A barbecue chicken breast or salmon fillet
• A quinoa or baked sweet potato
• Greek yoghurt with berries and honey
• A protein shake or smoothie
• Peanut butter sandwich
• Low-fat chocolate milk and pretzels

Also read: 

https://redcliffelabs.com/myhealth/physical-fitness/jeera-water-for-weight-loss-what-does-the-research-say-its-uses/ 

Body-Building Meal Plan: What to Eat, What to Avoid

To gain maximum muscle growth, a clean bulk is better than just consuming foods high in calories. Hence, incorporating a well-balanced diet of healthy fats, protein, and carbohydrates may be great. Some great options include chicken, shrimp, fruits, brown rice, quinoa, and sweet potatoes. 

A sample of the basic diet plan for gym beginners to gain muscle: 

• A banana with almond butter
• Oatmeal with berries and Greek yogurt
• A turkey and avocado sandwich on whole-wheat bread
• A protein shake with fruit or veggie

Besides eating a high-protein diet for building muscle and plenty of healthy carbs and fats, it is imperative to stay hydrated. It supports the process of muscle building. Drink at least eight glasses of water every day. 

Nevertheless, 6–8 hours of sleep will repair your body and help grow muscle tissue. 

5 Foods to Avoid

While preparing a gym diet plan for muscle gain, you must know what foods to avoid. This is because consuming the wrong foods can cause several health issues, including indigestion, gas, bloating, and cramping. Some examples include: 

1. High-fat foods are a big no-no before working out, as their intake can cause digestive problems and stomach cramps. Because of their calorie-dense nature, high-fat foods can take longer to digest than other nutrients. Be it red meat, including sausages and pies, chocolate confectionery, or popcorn, these foods will sit in your stomach during your workout and make you uncomfortable. 
2. Spicy foods before working out can cause heartburn and indigestion. They can also irritate your intestines, making you feel bloated. It is better to eat spicy food after your workout! 
3. Fried foods can add extra kilos to the body and are not easy to digest. Since they are hard to digest, they may move through the intestines without being broken down. Further, this results in diarrhoea or bloating. 
4. Processed foods, such as bakery items and packaged snacks have high fat, sugar, and salt content which makes them difficult to digest and can cause gas, bloating, and cramps. 
5. Unnecessary Sugars: Many sports drinks, protein shakes, and energy bars contain harmful, hidden ingredients that won’t help you recover. 

Conclusion: 

Eat well before, during, and after your workout. With the gym-diet plan arrangement, you'll have all the necessary supplements to endure your exercises and recover rapidly afterwards. Before you choose any diet plan, it is advisable to consult a nutritionist for proper directions and to avoid medical problems. 

Schedule a health checkup with Redcliffe Labs to determine if your body lacks essential nutrients and sensitivities for a curated diet plan. Enjoy stress-free home sample collection and accurate test reports. So, why wait? Begin today and see the amazing results for yourself!