If you are a gym enthusiast and what to sculpt the perfect body, eating the correct food at the correct time and in correct proportion is as important as your workout in the gym. It is important that during such a time you need to stay healthy and have more energy within you.
As per gym experts and best dietitian in India for weight loss, the time spent inside the gym is equally important as the time spent outside. A body is like a baby and can only grow when it is feuded with the right kind of fuel at all times, before and after workouts.
So let’s just take a look at what foods and at what quantities you need, in order to channelize your energy and all the hard work that you put in the gym pays off. To get started, as a healthy diet plan for gymers is the one that is well planned and contains all the nutrients required for optimal weight and health. The best diet plan for weight loss for such people is the one that is low-carb, low-fat and high in proteins.
Acclaimed dietician Sheela Seharawat, who is also the founder member of Diet Clinic, highly recommends as a diet that constitutes of the following for gymers:
The Essential Micro Nutrients
- Proteins: It is what our muscles and tissues are made of. In the gym after all the hard work, it is the proteins that helps repair and building your muscles and tissues and also develop new ones.
- Carbohydrates: These found in foods like rice, rotis, and other grains are the main source of energy for the body. Yes, it is true that in order to lose weight and get rid of fat, you need to reduce the intake of carbohydrates, but it means refined carbs. Carbs that you get from white rice, refined flour, and plates of pasta. Instead supply the good carbs to the body from whole grains, brown rice and things like oats etc. If the body does not get enough carbs it will derive the energy from the muscles.
- Fats Are equally important as proteins and carbohydrates. You should aim to get healthy fats from foods like fatty fishes, olive oil, walnuts, and flax seeds. Healthy fats boost metabolism and helps increases testosterone levels – both much needed for gymers.
What is your primary goal of going into the gym – fat loss or building muscles?
For Fat Loss
If you intend to lose fat, the aim should be to consume less fat than burned, thereby creating a calories deficit in the body, which in turn diverts the body to burn the stored fats for energy. It simply means that – calories deficit is a need for fat loss.
For Muscle Building
If you intend to build muscle, you need to consume more calories than what is needed for maintenance. This creates a calorie surplus in the body, much needed for the development of new muscles and tissues. It simply means that – calorie surplus is needed for muscle gain.
How will you ensure that your calorie intake is perfect?
So, whatever your goal is, you need to be sure that whether it is less or more, it has to be right. In order to ensure the same, you need to be double sure.
- If your goal is fat loss, you should target to lose approximately a kilogram a week if there is too much fat and around 300 gms if there is a little to lose. Ensure that you lose around these figures, but if you are losing more you need to lessen your intake and if losing less then hike the intake.
- If your goal is building muscle or strength, the aim should be around 500 gms a week or 2 kilograms a month. If it is faster or lesser than recommended, do the same as the fat loss – reduce or hike.
How are nutrition and fitness related?
Eating a well-balanced diet provided the body with vital calories and nutrients that is much required for all our daily activities along with gymming. When it is about eating foods to source our gymming exercises, it is just not having foods and replacing some but is about having the right kinds of roods and that too at the right time.
Ensure that you get a good start
Studies conducted on the subject have proven records that eating a healthy breakfast or starting the day with healthy foods is associated with lower risk of obesity, diabetes, and breakfast. It helps to replenish the blood sugar, which is much needed by the body to power the brains and muscles for workouts. It is also important to choose the right kind of foods to power your gymming time.
Ensure the right Carbs
Consuming the right kind of carbs is also important. Do not rely of simple carbs from sweets and processed foods, instead go for complex carbs from whole grains, fruits, and vegetables. Complex carbs take more time to digest and keeps you stay fuller and fuels up the body throughout the day. They also help stabilise the blood sugar levels.
Get enough proteins through snacks and meals
Protein in important for repair and built muscles, so that you can enjoy your workouts to the fullest. Health proteins can come from:
- Chicken and Turkey
- Salmon and Tuna
- Milk and Yoghurt
- Beans and Lentils
Choose lean proteins that are low in trans and saturated fat.
Get enough fruits and vegetables
Both fruits and vegetables are enriched with vitamins, minerals and other essential elements that is much needed by the body to operate optimally. The best part is that they are very low in calories and fats. Get a rainbow of vegetables and fruits so that they can enjoy the entire range of vitamins, minerals, and antioxidants.
Go for healthy fats
It is the primary fuel for exercises and we have enough stored in the body that can go for a long time. However, getting more of healthy and unsaturated fats provides the body with essential fatty acids and calories to get going during workouts.
Get healthy fats from Nuts, Seeds, Avocado, Fatty Fish and healthy oils like olive and coconut.