Gym Diet Plan

Have you ever wondered why gym-goers need a diet plan? The simple answer: diet plays a pivotal role in achieving your exercise goals. A proper diet and adequate knowledge of the time of intake are very important. When you follow a gym diet plan, there are foods that you must eat before going to the gym— Pre-workout meals and similarly after the gym— Post-workout meals. Now, you might be asking, are there specific foods I should eat before going to the gym as a pre-workout meal? Yes. Can I create my plan at home? With the use of proper resources, yes! In this blog ahead, you may find a day-wise gym diet plan and the science of foods which will help you understand why it works.

What Are the Foods to Add to Your Gym Diet?

Creating a balanced gym diet is essential to fuel your workouts and achieve your fitness goals. Your diet should include the three primary macronutrients that the body requires: carbohydrates, protein, and fats. These macronutrients play vital roles in maintaining overall health and optimizing athletic performance. The quantity of each macronutrient you consume will depend on your specific fitness objectives. For instance, to build muscles, you will need a high protein intake, and when focusing on weight loss, lower carbohydrate consumption is important.

In addition to macronutrients, it’s essential to incorporate a variety of nutrient-dense foods into your gym diet. Here are some foods to consider adding:

1. Protein Sources

2. Carbohydrates

3. Healthy Fats

Let us look at each of these food groups in detail;

Protein

Protein plays a crucial role in maintaining and building muscle tissue in the body. It is really important for people who are trying to put on more muscle mass and for people who are trying to lose weight to stop and prevent the loss of muscle mass.  Protein will play a crucial role in your gym diet plan because it is responsible for repairing your muscles after you have done a workout. You can easily consume protein through various sources such as eggs, dairy, and poultry. Make sure to have protein in your diet plan with gym to achieve your fitness goals.

Carbohydrates

Carbs are the main source of energy for the body as they act as fuel for the body to perform various functions and activities. It is an essential part of any gym diet plan. When you consume carbs it gets converted into glucose in the body which is the main source of fuel for the body. Complex carbs take a longer time to digest as they have some fibre content in them, on the other hand, simple carbs get digested quickly in the body. One should stay away from refined carbs as they have no nutritional benefits and can cause a lot of health issues. A good diet plan with gym will help you eat more consciously.

Fat

Fats play a crucial role in the hormone production of the body and can be really beneficial for the body. There are two types of fats – Unsaturated and Saturated fats. Unsaturated fats, also known as good fats can help with improved cholesterol levels and can also help reduce inflammation in the body. You can easily get fats from various nuts and seeds and fruits like avocados. Healthy fats should be a part of your gym diet plan. If you are struggling with weight loss then don’t worry we have these amazing Weightloss Recipes for you. 

Gym Diet– Pre-Workout Foods

Pre-workout gym foods as the name suggests are foods that are consumed before a gym session to provide energy during the workout. Optimally you should consume your pre-workout food 2-3 hours before your workout which will give the food enough time to digest. A proper diet plan with a gym will help you to get desired results.  Here are some pre-workout gym foods which can be a part of your gym diet plan.

1. Bananas

Bananas are a great source of carbs and are one of the best foods to consume before a workout. It provides the body with energy for the workout. Bananas are also high in potassium which helps to promote muscle functions and prevent cramps during any physical activity. Following a proper diet plan with gym plays a crucial role in achieving your fitness goals.

2. Whole Grain Bread

This is a part of the gym diet plan for many people. Whole-grain pieces of bread provide the body with carbs which are essential for energy. Unlike bread made from refined carbs, whole-grain bread provides a steady release of energy.

3. Oats

Oats provide the body with carbs and fibre. These are great breakfast options and can also be consumed before a workout. Oats provide the body with a slow release of energy which lasts for longer. You should definitely add this to your gym diet plan.

Gym Diet– Post-Workout Foods

After you are done working out the most essential thing to take care of this repair the muscles. What you eat after a workout will affect how quickly your muscles repair. There are many foods which can help you with the same.

1. Protein Powder

Consuming protein powder will provide the body with the right amount of protein which will help the muscle recover from all the wear and tear that happened during the workout. It is the most widely used recovery drink used by people.

2. Chicken

Chicken, especially chicken breast is one of the best sources of lean protein. It has all the essential amino acids which are required by the body. Consuming chicken which is made in a healthy way can help the body to recover after a workout.

3. Peanut Butter

Peanut butter has a decent amount of protein and good amounts of healthy fats which can help to put the body into recovery. You can easily make a peanut butter sandwich with whole-grain bread which will provide your body with carbs as well.

7 Days Gym Diet Plan

Given below is a gym diet plan for the entire 7 days.

Day Wise Gym Diet Plan

A 7 day gym diet chart can help you keep track of the food items you have to eat to reach your fitness goals.

Gym Diet Plan Chart – Day 1

Gym Diet Plan – Day 1
Breakfast	Spinach Moong Dal Cheela with Protein Shake + Papaya
Lunch	Multigrain Roti along with Fish Curry and Greek Salad
Snacks	Pineapple
Dinner	Multigrain Roti along with Mushroom Matar Paneer Curry, Tofu Vegetable Salad

Breakfast: Spinach Moong Dal Cheela with Protein Shake + Papaya  

This breakfast is a great combination of protein and carbs. Spinach can help boost the immune system and the protein in dal and protein shake will help the muscles to repair and recover themselves.  A great breakfast option to add to your gym diet plan. To know more about such amazing food items you can check out our Weightloss Blogs

Lunch: Multigrain Roti along with Fish Curry and Greek Salad 

Multigrain roti is a great source of complex carbs which will provide the body with steady energy and fish is a great source of protein with omega-3 fatty acids. Salad being a rich source of fiber will help in digestion.

Snacks: Pineapple 

Pineapple has good amounts of vitamin C which can keep inflammation at bay. It is also a great snack option and should be added to your gym diet plan and gym diet chart.

Dinner: Multigrain Roti along with Mushroom Matar Paneer Curry, Tofu Vegetable Salad 

Multigrain roti has complex carbs which are required by the body for energy and Tofu and Paneer have a good amount of protein in them and are great for the diet plan of gym goers. 

Gym Diet Plan Chart – Day 2

Gym Diet Plan – Day 2
Breakfast	Overnight oats berries breakfast bowl + 1 Seasonal Fruit
Lunch	Brown rice, Lauki Chana Dal, Anda Curry, and Chana Salad
Snacks	Dry fruits & seeds
Dinner	Quinoa vegetable Khichdi, shahi paneer, vegetable salad

Breakfast: Overnight Oats Berries Breakfast bowl + 1 Seasonal Fruit

Oats are a great source of complex carbs which will provide the body with slow-releasing energy and fruits provide the body with various vitamins and minerals. This makes for a great meal to add to your gym diet plan.

Lunch: Brown rice, Lauki Chana Dal, Anda Curry, and Chana Salad

Brown rice is a healthier alternative to brown rice. It is a good source of carbohydrates and provides the body with energy. Eggs on the other hand are a great source of protein and provide the body with all the essential amino acids to build and repair muscles. Adding these foods to a diet plan with a gym will help you to achieve your fitness goals. If you are very conscious about what you eat then you can easily calculate the calories in your food with a Food Calorie Calculator

Snacks: Dry fruits & seeds

Dry fruits contain healthy fats and seeds have many essential vitamins and minerals in them. Healthy fats help to produce hormones in the body. To make sure you don’t forget to consume dry fruits, you can add various seeds and nuts to your gym diet chart.

Dinner: Quinoa Vegetable Khichdi, Shahi Paneer, Vegetable Salad

Quinoa is rich in fiber which can help lower the cholesterol levels in the body and also manage blood sugar levels. Panner provides the body with much-needed protein after a workout and is a great addition to your gym diet plan.

Gym Diet Plan Chart – Day 3

Gym Diet Plan – Day 3
Breakfast	Scrambled egg spread on toast, Protein Shake
Lunch	Grilled Chicken with White Bean & Tomato Salad
Snacks	Vegetable sticks
Dinner	Broiled Fish, Brown rice, Mixed Green Salad

Breakfast: Scrambled Egg Spread on Toast, Protein Shake

Scrambled eggs and protein shakes in the morning will provide your body with the right amount of protein and toast is a source of carbs and is a great addition to the diet plan of gym goers. 

Lunch: Grilled Chicken with White Bean & Tomato Salad

Chicken is one of the best sources of protein, especially chicken breast, and tomatoes contain Vitamin C which helps to fight inflammation in the body. A lot of people add it to their diet plan with their gym to get the right results. Have you ever wondered what your BMI is? if not then you can calculate it easily with a BMI Calculator

Snacks: Vegetable Sticks

Consuming vegetable sticks can help you with digestion as it contains fibre. It’s definitely worth adding to your gym diet chart.

Dinner: Broiled Fish, Brown rice, Mixed Green Salad

Seafood is a great source of lean protein and salad contains fibre which helps in digestion and makes you feel fuller for longer. It is a great option for a diet plan for a gym-going person. 

Gym Diet Plan Chart – Day 4

Gym Diet Plan – Day 4
Breakfast	Almond/soy milk + avocado toast
Lunch	Lean chicken burger with lettuce, tomato & beans
Snacks	Bananas
Dinner	Palak paneer, multigrain roti, Lauki raita, mango salad

Breakfast: Almond/soy milk + Avocado Toast

Almond, is a source of healthy fat milk contains protein and bread contains carbs and together they make a great meal. It is a great option for a diet plan for a gym-going person. 

Lunch: Lean Chicken Burger with Lettuce, Tomato & Beans

Chicken is a great source of protein and lettuce provides you with fibre. Beans are also high in protein and fiber which will help in digestion. A lot of vegetarian people add beans to their diet plan get the desired results. 

Snacks: Bananas

Banana has potassium in them which is great for preventing muscle cramps during a workout. It is a great pre-workout.

Dinner: Palak Paneer, Multigrain Roti, Lauki Raita, Mango Salad

Spinach or palak is a nitrate-filled vegetable that helps boost muscle function. Multigrain roti on the other hand is a great source of complex carbs. It is really good for the diet plan of gym gym-going person. 

Gym Diet Plan Chart – Day 5

Gym Diet Plan – Day 5
Breakfast	Boiled egg with steamed vegetables
Lunch	Lemon gravy chicken, brown rice, Greek yoghurt
Snacks	Hard-boiled egg and carrot sticks
Dinner	Tofu curry, whole wheat roti, sprouts salad

Breakfast: Boiled Egg with Steamed Vegetables

Eggs and vegetables make a great meal as eggs are rich in protein and vegetables provide the body with various vitamins, minerals, and fibre making it a good option for a diet plan of gym goers. 

Lunch: Lemon Gravy Chicken, Brown Rice, Greek yoghurt

Brown rice and chicken are rich in protein and carbs which is a great meal if you want to receive after a workout. It is the best food combination for a lot of people as they add it to their diet plan with a gym to achieve their fitness goals. 

Snacks: Hard-boiled egg and carrot Sticks

Eggs, especially egg whites are low in fat and high in protein and carrot sticks have fibre present in them which can help in digestion.

Dinner: Tofu Curry, Whole Wheat Roti, Sprouts Salad

Tofu is low in cholesterol and high in protein which is exactly what a body needs after a workout. Wheat roti provides the body with carbs making it a good option for a diet plan for gym goers

Gym Diet Plan Chart – Day 6

Gym Diet Plan – Day 6
Breakfast	Raw paneer patty sandwich in whole grain bread, fruits
Lunch	Whole wheat chicken pasta white beans and green salad
Snacks	Vegetable sticks
Dinner	Stuffed baked mushroom, green salad, multi-grain toast

Breakfast: Raw Paneer Patty Sandwich in Whole Grain Bread, Fruits

Panner is a great source of protein and whole-grain bread provides the body with slow-releasing carbs

Lunch: Whole Wheat Chicken Pasta, White Beans and Green Salad

Chicken, especially chicken breast is a great source of lean protein which is essential for your muscles to repair after a workout and green salad provides fiber to the body.

Snacks: Vegetable Sticks

Vegetable sticks have many vitamins and minerals and provide the body with much-needed fibre. Add it to your gym diet chart to make sure you don’t forget to consume them.

Dinner: Stuffed Baked Mushroom, Green Salad, Multi-Grain Toast

Mushrooms help in lowering the cholesterol of the body and green salad provides the body with much-needed fibre which can be a great option for the diet plan of gym goers.

Gym Diet Plan Chart – Day 7

Gym Diet Plan – Day 7
Breakfast	Apple peanut butter smoothie with whey protein
Lunch	Multigrain chapati, egg bhurji, cucumber raita, sauteed vegetable
Snacks	Apple slices with nut butter
Dinner	Multigrain millet vegetable khichdi, curd, Greek salad

Breakfast: Apple Peanut Butter Smoothie with Whey Protein

Peanut butter has healthy fats which help the body in the production of various hormones.

Lunch: Multigrain Chapati, Egg Bhurji, Cucumber Raita, Sauteed Vegetable

Multigrain chapati is a great source of complex carbs which provides the body with slow-releasing energy. Cucumber helps in digestion and also helps to hydrate the body. It should be a part of the diet plan of gym-goers.

Snacks: Apple Slices with Nut Butter

Apple being a fruit has various vitamins and minerals and nut butter is a source of healthy fats.

Dinner: Multigrain Millet Vegetable Khichdi, Curd, Greek salad

Millet contains fibre, protein, and various vitamins and minerals which are beneficial for the body making it a good option for a diet plan of gym goers

Foods to Include in Your Gym Diet Plan

A gym diet plan can help you lose or gain weight. The food you include in your plan helps you achieve the results. Many people find it convenient to buy a weight loss plan that includes meal prepping and exercise routines to stay on track. You can skip this if you have adequate knowledge about foods to include in your gym diet plan. You have to make sure that you are consuming foods that have these 3 macronutrients – carbohydrates, protein, and fats. Let us look at the 3 common foods that you can include in your gym diet plan;

1. Eggs

2. Sweet Potatoes

3. Peanut Butter

Let us discuss each of these in details;

1. Eggs

Eggs are called superfoods for a reason. These are filled with protein and have all the essential amino acids required to help your body recover after a workout. Eggs are cheap to buy and a single egg can give you about 6g of protein. You can easily add eggs to your gym diet plan.

2. Sweet Potatoes

Sweet potatoes have carbs and fiber in them which provides the body with energy but also makes sure that the release of energy is slow and long-lasting. Copper present in sweet potatoes helps to replenish the energy levels in the body and also to maintain healthy muscle tissue.

3. Peanut Butter

Peanut butter has good fats in them. It also has protein and carbohydrates making it an ideal food for muscle recovery. A peanut butter sandwich after a workout is convenient and provides the body with essential nutrients.

Foods to Avoid in your Gym Diet Plan

There are many foods one should avoid in a gym diet plan. This food will not only set you back in your fitness goals but also cause a lot of harm to your body.

1. Alcohol

Alcohol is really harmful to the body. It can cause damage to your liver and also affect you making it harder for your to build muscle and lose fat. It can also lead to high blood pressure, heart disease, and digestive issues and can cause weight gain.

2. Sugary Drinks

Sugary drinks are really bad for the body as they contain excessive amounts of sugars and artificial sweeteners which cause weight gain. Consumption of sugary drinks causes your insulin and blood sugar levels to spike which leads to weight gain and can lead to conditions like Type  2 Diabetes.

3. Fried Foods

If you are on a fitness journey then fried foods are your enemy. Fried foods are often fried in unhealthy oils. These are also covered in refined flour most of the time which makes them really high in calories and also really and for your body. Excess consumption of fried foods can cause weight gain, high cholesterol, and high blood pressure in the body.

Expert Review – Gym Diet Plan

Your fitness goals will determine your gym diet plan. A gym diet plan should have the 3 macros in the right amounts for the proper functioning and recovery of the body. Foods such as eggs which are high in protein can easily be incorporated into your diet plan. Foods such as eggs, peanut butter, and sweet potatoes can be added to a diet plan but foods like fried foods and drinks like alcohol and sugary drinks should be avoided at all costs. In order to track your food intake you can make a gym diet chart. Also, always remember that having a good diet plan with gym is the key.

References

“A survey report on special dietary habits of the gym going people of Northern India.” 2015.

IJCRT.org. https://ijcrt.org/papers/IJCRT2105129.pdf

FAQ’s

What is the best Diet for Gym?

The best diet for the gym varies based on your goals. For muscle gain, focus on a high-protein diet and a calorie surplus. To lose fat, maintain a calorie deficit with balanced macronutrients, and for maintenance, stick to a balanced diet with adequate protein.

Is it healthy to be on Gym Diet?

Yes, a gym diet can be healthy if it’s balanced and suits your goals. It should give you the right nutrients for fitness and overall health. But if it’s extreme or hard to keep up, it can be unhealthy. It’s best to talk to a nutrition expert to make a diet that’s good for you, supports your fitness goals, and keeps you healthy. Keep it balanced and don’t go to extremes.

Is Gym waste without diet?

When you work out, your muscles suffer from wear and tear and need the right nutrition to recover. A proper diet helps in the recovery of your muscles. Hence, it is safe to say that going to the gym without having a proper gym diet won’t give you any results.

Is Gym 70% Diet?

The idea that fitness or weight loss is 70% diet and 20% exercise is a simplified way of emphasizing the importance of nutrition in achieving fitness goals. It highlights that what you eat plays a significant role in your fitness results. Both exercise and diet are important for overall health and fitness, and they work together.

How much Protein should I eat in Gym Diet?

An average person requires 0.8g of protein per kg of body weight if they are living a sedentary lifestyle. If your goal is to gain muscle mass then you will need more protein than an average person, which is about 1-2g per kg of body weight.

How to make a gym diet chart at home?

To create a gym diet chart at home, first, figure out your goals (like building muscle or losing fat). Then, calculate how many calories you need each day. Decide how much protein, carbs, and fats you want in your diet, and plan meals with healthy, whole foods. Keep track of your progress and make changes as needed, and don’t forget to drink plenty of water. If it’s confusing, it’s a good idea to talk to a nutrition expert for help.

Is a gym diet chart hard to make?

Creating a gym diet chart can be simple or complex depending on your goals and knowledge. For basic fitness and health, it can be straightforward by focusing on balanced meals. For specific goals like bodybuilding or weight cutting, it may require more planning and precision. Consulting with a nutritionist can simplify the process and ensure your diet aligns with your objectives and is easy to follow.

Is it important to have a diet plan with gym?