You want to get in shape and have already joined the gym. That’s a good first step (as long as you go, of course), but there’s something else you need to pay attention to. It’s about food, something key to helping you with your gym goals. And today, we will see how to prepare your weekly menu.
Please do not get confused, we are not telling you the dishes you should eat every day, but some general advice to apply them yourself. On the other hand, this is an article for those just starting in the gym. If you are looking for a professional goal, talk to a nutritionist and the best trainers in the gym to prepare. 8 things you need to consider with your diet for the gym.
It’s time to eat
The first tip is practically a golden rule: start moving in your kitchen if you want to exercise. Preparing your food will help you move around the kitchen and prepare the food exactly as you want and take care of your diet.
Following a healthy lifestyle also means discarding all those pre-cooked products or stopping ordering food at home all the time. Or, at least, the majority. If you want to give everything in the gym, start doing it at home.
plan your week
The organization is critical when signing up for a gym. First, if you attend scheduled classes, they will have a set schedule. If this is not the case, it is also essential that you reserve specific slots throughout the week, so you will not “forget” one day or another.
And secondly, knowing when and what you are going to train will help you control your diet. You can include some meals or others around physical exercise, either in the hours before and the moments after.
The Harvard Healthy Plate
There is an elementary theory to know, approximately, what our diet should consist of: the Harvard healthy plate. Think of an empty plate, the one for your next meal, and divide it in two. Naturally, you can only include fruits, vegetables, and vegetables in one of those halves.
For the other half, make another division into two equal parts. Carbohydrates should appear in one of them: rice, wholemeal pasta, legumes, potatoes… On the other, it is the turn of proteins: fish, poultry, eggs, legumes (again), tofu, tempeh… This way, you will have healthy eating and be ready for the gym.
Carbohydrates, a fundamental part of muscle performance
Despite the bad reputation, our body needs carbohydrates to function in the gym. So, as a general rule, the higher the training intensity, the more carbohydrates should appear in your diet. However, it is enough for someone just starting to follow the previous point.
It is often thought that we should eat some carbohydrates before going to the gym. This is not entirely true since it would only be the case if we work for more than 90 minutes or with professional performance. If not, we will be sabotaging our own attempt to lose fat.
Does eating protein make you stronger?
Well no. Even though muscles are made of protein, this does not mean that you will gain muscle mass by eating more. The only thing you can do is an exercise in the gym.
According to the latest reports, such as that of the International Olympic Committee, the recommendation for the general population is to consume 0.8 g of protein per kg of weight per day. But, as we’ve said before, it’s best to focus on the Harvard plate ratio and not look for shakes to “get strong”. For better results, you can also try hgh humatrope 72iu.
Fats, vitamins and minerals
Just because you want to lose fat doesn’t mean you should stop eating it. On the contrary, it is recommended to include healthy fats in your diet for good health and enough energy.
In the same way, vitamins and minerals should appear whether you go to the gym or not. Always use olive oil, eat avocado or nuts, and if you follow a correct and varied diet, you will not need supplements.
Recovery and hydration must also be taken care of
Our last tip is for when you leave the gym. If you exercise in the afternoon, it’s enough to have a piece of fruit and wait until dinner. The important thing is that it provides carbohydrates and proteins, something present in the fruit and the cheese or the boiled egg.
And, of course, don’t forget about hydration. It is essential to drink water to help your body assimilate the nutrients from food. In addition, you should try to stay hydrated as much as possible in the hours before training and drink a little every 10 to 20 minutes in the gym.