You Have Just Started Working Out – How Should Your Diet Change?

Joining a gym or exercising more often/regularly is the most common New Year’s resolution across the globe. The fitness brands’ sales surge in the last fortnight of December when everyone starts gearing up for the New Year. However, people forget that exercising is not the only way of getting fitter. You need to eat right as well. And, by eating right we don’t mean simply replacing sugar with honey. You need to back your workout regime with a healthy and nutritious diet.

Effect of Food Choices on Your Workout 

The right kinds of food can help you in many ways. Your stamina, weight loss, muscle building et al. depend upon the type of food you eat. There are pre and post workout foods that provide thorough support to your body. Start your day with a food high in protein like nuts and almonds. A handful of it soon after you move out of your bed will keep you energized through the day. Adding healthy foods in the right proportion and consuming them at the right hour of the day can be beneficial.

Pre and Post Workout Foods

Every food has some nutritious value and it is good to know/learn about it. If you are a novice, don’t rely on anyone but a certified nutritionist. Balancing the nutrient intake is quintessential for the body. Here are some foods that you can include in your routine:

Pre Workout Meal

If you’re starting your day with a workout, never do it on an empty stomach. An empty stomach workout will force your body to store fat to keep itself fed and, in turn, makes you lose lesser calories. Ensure that you have a balanced combination of simple and complex carbs so that the release of energy is slow throughout your workout. You can imbibe these pre-workout meals in your regime and make sure to consume these at least half an hour to forty minutes before hitting the floor.

  • Oatmeal
  • Bananas
  • Hardboiled Eggs
  • Nuts and Almonds
  • Yogurt
  • Granola
  • Fibrous Fruits
  • Fruit Smoothies
  • Whole wheat toast with sliced bananas
  • Smoothies with berries

Post Workout Meal

After the workout wear and tear, the body needs replenishment. Rather than depending upon artificial foods, consume food that naturally replenishes the body. Get the right nutrients after your exercise to help your body rebuild the muscle proteins and glycogen stores.

  • Muesli
  • Fresh Orange Juice
  • Boiled Eggs or Omelette
  • Paneer in any form
  • Grilled Chicken
  • Fruit Salad
  • Wholegrain Bread
  • Spinach Soup
  • Chocolate milk
  • Sweet potato

Supplements vs. Food

The first and biggest mistake the beginners commit is adding supplements to their routine as soon as they begin working out. Remember, not everyone requires external supplements. If you are working out for 30 minutes to one hour and having a balanced diet, you may not need any external supplements at all. Always consult a certified nutritionist or your physician before adding any supplementary food or drink to your diet.

You can always rely on natural resources for your nutrition requirement and here are some foods to ditch those supplements:

Vitamin C

  • Citrus fruits like orange, mosambi and kiwi
  • Tomatoes
  • Lemon juice
  • Guava
  • Papaya
  • Green and Red pepper

Calcium

  • Chia seeds
  • Yogurt
  • Broccoli
  • Watercress
  • Water Chestnut
  • Kale

Vitamin E

  • Almonds
  • Peanuts
  • Hazelnuts
  • Spinach
  • Sweet Potato
  • Avocado

 Iron

  • Spinach
  • Broccoli
  • Lentils
  • Beans
  • Cashew
  • Soy

Protein

  • Seafood
  • Whole Eggs
  • Chicken Breast
  • Quinoa
  • Chickpeas
  • Kidney Beans 

Good Fat vs. Bad Fat

Shunning out fat completely from your body is not going to help you lose weight, build muscle or stay fitter. For your body to absorb vitamins and nutrients, fat is needed. Not all fat that you consume is harmful for the body. One needs to know the difference between good and bad fat. Imbibe good fat and get rid of bad fat from your diet. Here’s a list of foods with good and bad fat:

Good Fat

  • Dark Chocolate
  • Whole Eggs
  • Full Fat Yogurt
  • Red Meat
  • Ghee
  • Cheese

Bad Fat

  • Butter
  • Beef and Pork
  • Dark Chicken Meat
  • Fried Foods
  • Processed Food
  • Bakery Products like cakes, pastries and cookies

Dietary needs vary for every individual. Each body has a different requirement. No two people can have same or similar results with same dietary habits. Nutrients are essential for a healthy body but overconsumption of anything can have adverse effects on the body. Working out is just the tip of the iceberg. It won’t bear fruits without a healthy and adequate nutrient supply to the body.

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