Food is important for a balanced gym diet, so health experts recommend that you focus on a combination of protein, carbohydrates and healthy fats to fuel your workout and aid recovery. Lean proteins like chicken and fish, complex carbohydrates like whole grains, and sources of healthy fats like avocado can be part of a complete gym diet.
In an interview with HT Lifestyle, Nisha Bajaj, DT, CDE (Certified Diabetes Educator) and gut health expert at Cutis Skin Clinic in Bandra, Mumbai, said, “Don’t forget fruits and vegetables for vitamins and minerals, and have plenty of Stay hydrated. Water. Your specific dietary needs may vary depending on your fitness goals and personal preferences, so consulting a nutritionist or dietitian may be helpful. she suggested –
1. Protein Rich Food: Protein is essential for muscle repair and growth. Aim for lean sources like chicken, turkey, fish, lean beef, eggs, and plant-based options like tofu and legumes.
2. Complex Carbohydrates: Carbs provide energy for workouts and aid in recovery. Opt for complex carbohydrates like whole grains, oats, brown rice and sweet potatoes.
3. Healthy Fats: Good fats are essential for overall health and hormone production. Include sources like avocado, nuts, seeds and olive oil.
4. Calorie Surplus: You need extra calories to build muscle, but it should come from nutritious sources, not empty calories. Keep track of your daily intake to make sure you are consuming enough.
5. Vitamins and Minerals: Make sure you get a variety of fruits and vegetables to provide the 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 like vegetables, fruits and whole grains to aid digestion and maintain overall health.
8. Supplement: Some people use supplements like protein powder and creatine to aid in muscle growth, but it is best to consult a health care professional before adding them to your diet.
9. Pre and Probiotic: Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria. A healthy gut microbiome is linked to better digestion, nutrient absorption and overall well-being. Probiotics can help reduce inflammation in the body, which can be beneficial for muscle recovery and overall performance. It can also reduce issues like swelling and discomfort, which can be especially bothersome during or after a workout.
10. Anti-Inflammation Food: Including anti-inflammatory foods in your gym diet can help reduce exercise-induced inflammation and aid overall recovery. Like – blackberries, turmeric, dry fruits, ginger, green tea, cinnamon, cloves.
“Remember, individual nutrient needs may vary depending on factors such as age, gender and activity level,” she advised. Consulting a dietitian or nutritionist can help you create a personalized muscle gain diet plan.
“A well-rounded gym regimen is essential to optimize your fitness journey and it is important to include a variety of nutrient-rich foods that support your goals,” said Aditi Thakor, Manager-Communications at AquaConnect. He reveals ten foods to include in your gym diet, with a special emphasis on the underrated star, shrimp –
- shrimp: This seafood is not only a low-calorie, high-protein option but is also rich in omega-3 fatty acids. They promote heart health and reduce inflammation, making shrimp an excellent addition to your gym diet.
- Meat: Apart from shrimp, chicken also provides essential amino acids for muscle growth and repair.
- Carbohydrates: Whole grains like brown rice and quinoa provide lasting energy, keeping you sustained through intense workouts.
- leafy greens: Spinach, broccoli and other green vegetables provide important vitamins and minerals that enhance muscle function and overall health.
- Fruit: Berries, bananas and citrus fruits provide natural sugars and antioxidants for better workout performance.
- nuts and seeds: Almonds, walnuts and chia seeds are a great source of healthy fats and protein, which are important for energy and post-workout recovery.
- Dairy or dairy alternatives: Yogurt, milk, or fortified plant-based options provide calcium and protein, which are important for muscle and bone health.
- Eggs: A complete protein source, eggs are packed with essential nutrients that promote muscle repair and growth.
- Pulses: Lentils, chickpeas and black beans are rich in protein and fiber, which provide sustained energy and aid muscle recovery.
- Hydration: Water is an unsung hero, maintaining energy levels, regulating body temperature and preventing dehydration during your workout.
He concludes, “Always remember that your fitness journey is a deeply personal path toward your self-improvement. As the body grows stronger through resistance, your determination and commitment to a balanced diet will strengthen your path to fitness excellence. Your gym regimen is an integral part of this journey, which shapes your physical and mental strength.
