It is important to eat the right food at the right time and with the right proportions. Eating and exercise go hand in hand. A body grows only when it gets the right kind of fuel at all times, be it before or after a workout. You need to keep an eye on what you’re eating at all times, and how much you may need, depending on your body type, to currently channel your energy so that all the hard work you put in the gym pays off! These factors are essentials to having the best bod you could ever dream of. Let's find out more on these basic diet plan everyone should know about.


 

 

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Here are the essential macro nutrients you need in your gym diet plan:

1. Protein

Having protein helps repair your body and build new muscles. This happens through lifting weights in the gym.

2. Carbohydrates

The World Health Organisation recommends that a person needs to get at least 55–75% of total energy from carbohydrates. it is important to consume sufficient carbs so that your body does not end up using your muscles to fuel the workout.
Carbohydrates can be found in rice, bread, oats and other grains.

3. Fats

We are talking about healthy fats. Yes, they are needed in your diet since they help the metabolism and increase testosterone levels, which is the hormone responsible for building muscle. Healthy fats can be found in olives, walnuts, almond & flax seeds.


 

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A Diet Plan is suuuuper important to ensure you’re getting all the nutrition and energy required to support your exercise regiments, especially before and after a workout. Here are the meal plans for your pre-workout & post-workout for those who want to gain weight or even lose weight.

 

1. Pre-Workout Meal for you to Gain Weight
150g brown rice, 200g chicken or fish & 1 banana/pineapple/apple (good for digestion)


2. Post-Workout Meal for you to Gain Weight
150-200g brown rice, 200g lean beef (slow digesting protein to keep feeding your muscle)


3. Pre-Workout Meal for you to Lose Weight
50g sweet potato depending on weight & 150-200g chicken or fish (consume 1 hour before workout)


4. Post-Workout Meal for you to Lose Weight
150-200g fish or 10 egg whites (avoid any form of carbs two hours before sleep)


 

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References

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
https://www.mensjournal.com/food-drink/the-meal-plan-for-every-guy-the-beginner/
https://www.coachmag.co.uk/nutrition/diet-plans/1173/lean-four-weeks-meal-plan
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/The-what-when-and-how-of-a-gym-diet/articleshow/26796559.cms
https://www.nitrocut.com/plan-diet-based-fitness-goals/
https://www.healthnwellnessmantra.com/gym-diet-plan/
https://hergymelpaso.com/2018/04/popular-diets-el-paso-fitness/