Why proper diet is important along with workout? In today’s fitness era, people are sweating for hours in gym but are not getting the right result. The biggest reason for this is – lack of proper nutrition. Just working out doesn’t build the body, the body builds when you eat the right things before and after a workout.
Both performance and recovery in Gym depend on what you have eaten in pre-workout and post-workout meal. If you eat the wrong thing before going to gym or workout on an empty stomach, there is a lack of energy in the body. At the same time, due to not eating proper food after workout, muscle recovery is not possible.
In this article we will know in detail what to eat before and after going to gym, at what time to eat and what things should be kept in mind.
Pre-Workout Meal: What To Eat Before You Go To Gym
Pre-workout food is very important because your performance and stamina are directly linked to it. This meal gives energy to the body so you can intense workout. If you work out on an empty stomach, the body starts using muscles as energy instead of fat. This causes muscle loss.
What To Eat 1-2 Hours Before Gym
At this time, take food that has good combination of complex carbohydrates and protein. This causes energy to persist for a long time and does not cause muscle breakdown.
- Oats + milk + little dry fruit
- Moong dal chilla + yogurt
- Brown rice + vegetable
- Whole wheat toast + peanut butter
What To Eat 30 Minutes Before Gym
If you have very little time you can eat some light but energy-rich that digests quickly.
- A banana + peanut butter
- Black coffee (to increase lertness)
- Coconut water or lemonade
- A handful of makhana or dry fruits
What Things To Avoid In Pre-Workout
- Do not workout on an empty stomach
- Do not eat too much oil and fatty food
- Avoid eating more heavy food that causes heaviness in the stomach
- Don’t take too sugary drinks
Post-Workout Meal: What To Eat After Gym
After a workout, the body has a muscle tissu breakdown and energy is also lost. At this time you should eat food that is protein-rich and can replenish the glycogen store. Post-workout meal’s main focus should be protein + fast digesting on carbs. This helps with muscle repair and growth.
What To Eat Immediately After A Workout (Within 30 Min)
- Why Protein Shake (fast absorbing)
- Banana + milk
- Low fat chocolate milk
- Coconut water (for rehydration)
What To Eat 1-2 Hours After Workout
This meal should be your proper heavy meal with balanced amounts of protein, carbs and some healy fats.
- Cheese + bread + lentils
- Brown rice + vegetable + salad
- Chickpea/Rajma + Chapati
- Herbal yogurt + oats khichdi
What Things To Avoid In Post-Workout
- Don’t do too much sugar intake
- Dep-freed or high-fat food avoid
- Avoid Soft drinks or packaged juice
- Do not eat fast food or processed food
In Protein’s Role Gym Diet
Protein is the most essential part of the workout diet because:
- It prevents muscle breakdown
- Supports the new muscle growth
- Recovery fasts after Workout
- Immune makes system strong
You should take about 1.2g to 2g protein per kg body weight per day for your weight.
Hydration – When And How Much To Drink Water In A Workout
Sweat causes water loss which can lead to fatigues, cramps and dizziness. Therefore, hydration during and after workout is very important.
- Before workouts: 1–2 glass water
- During workouts: a little water every 15–20 minutes
- After workouts: 2–3 glass water or coconut water
Separate Tips For Veg And Non-Veg
In Veg Gym Diet:
- Include protein sources like Paneer, tofu, soya chunks, dal, sprouts, quinoa
- Place in Protein shake and peanut butter daily routine
In Non-Veg Gym Diet:
- Make len protein sources like Chicken rest, eggs, fish use
- Boiled eggs + banana is very effective combo after a workout
Pre And Post Workout Food Guide
(This will help you understand the whole schedule)
Gym Diet Myths You Shouldn’t Follow
- Myth: Decreases cardio fat quickly on an empty stomach
Reality: This causes muscle loss
- Myth: Just taking protein in Post-workout is enough
Reality: Carbs are also a must for recovery
- Myth: Software is what makes body
Reality: Natural diet is the most safe and long-lasting
Women vs Men – Should the diet be different?
Yes, women need iron and calcium a little more, while men need protein intake slightly more for muscle mass gain. On overall pre and post workout have principles name – balance of carbs, protein, hydration and timing.
Are Supplements Necessary?
Supplements are only necessary when you are not able to complete your daily requirements with normal diet.
Common Safe Supplements:
- Why protein
- Creatine (only after expert advice)
- Multivitamins
- Omega-3 capsules
If you are beginner, start with natural diet.
Conclusion – Gym Diet Has More Effect Than Your Hard Work
The real benefit of the hard work you put in at Gym is only seen if you take the right diet. Pre-workout and post-workout nutrition plays a very important role in all three of your performance, recovery and body transfersformation.
So next time you go gym, remember that eating is also a kind of exercise — to become strong from within.
FAQs – Gym General Questions Associated With Diet
Q1. Is it right to go on an empty stomach before gym? No, this leads to energy crash and may cause muscle loss
Q2. What is the best food in Pre-workout? Complex carbs + protein combo such as oats + milk or banana + peanut butter
Q3. Is it right to just take protein in Post-workout? No, carbs are also necessary for glycogen refill
Q4. What should women eat after workout? High protein + iron-rich diet like cheese, moong dal, green vegetable
Q5. Is Whey Protein necessary? Not necessarily, but helpful if requirement from diet is not complete
Q6. Are the supplements safe? Yes, but use only limited and certified products
Q7. After how long should post-workout meal be taken? Ideally within 30–45 minutes light meal, and heavy meal in 1-2 hours
Q8. When and how much water to drink in Workout? 1–2 glass before Workout, bit by bit in the middle, and 2–3 glass after
Q9. What is best protein source for Vegetarian? Cheese, tofu, soyabean, lentils, sprouts, oats, peanut butter
Q10. Should daily support be taken when you workout? If there is balanced diet then it is not necessary, otherwise you can take protein share
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