The Ultimate 7 Day Gym

Diet Plan
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When it comes to nutrition, things can become overly complicated. However, it is
clear that nutrition has a huge impact on the progress that you make in the gym. This
article will highlight a number of considerations that must be made and applied in
order to bring about substantial changes. In addition, it will also serve as a resource
and highlight the nutrient rich foods that one should incorporate in their daily gym
diet plan.
Foods To Add To Your Gym Diet Plan
There are mainly three macronutrients that play a crucial role in maintaining bodily
functions and even promote changes in strength and composition – they are carbs,
proteins, and fats and it is essential that we consume all three macros in ample
quantities to optimize progress accordingly. Let’s see what are the vital nutrients you
must include in your gym diet plan for muscle gain and weight loss.

You need something else other than perfect diet plan here try this..

Carbohydrates

Firstly, carbohydrates are the primary source of energy for the body and therefore
play the most substantial role in fueling exercise. There are two different types of
carbohydrates i.e. complex and simple. The names give an indication of the time
taken to digest complex carbs that take a longer time period to digest than simple
carbs.

Furthermore, complex carbohydrates provide the body with prolonged slow-release

of energy and have a great nutritional benefit. While simple carbohydrates provide
the body with a short-term, fast releasing energy, they contain little nutritional value.

Therefore, you should consume complex carbohydrates for example whole-grains,

beans, nuts, fruits, and vegetables for maintaining a proper gym diet plan.
Protein

Specifically, the majority of gym-goers will be well aware that consuming protein is
important. Likewise, the reason why protein is so important is because it plays a key
role in recovery and repair. A gym diet plan must include protein. During exercise,
the body is exposed to strains and stresses. This cause damage to occur to the
muscles at a microscopic level. So, in order to repair the damage, protein is needed.
Without it, recovery periods will be extended and chronic fatigue may become a
factor.

Protein is found most highly in animal produce such as lean meats, eggs & dairy.
Similarly, it can also be found in smaller quantities in foods such as seeds, nuts,
legumes, beans, and soy.
Fats

Fats are often incorrectly seen as the primary reason for fat gain. However, fats are
not responsible for this and actually play a key role in the absorption and transport of
nutrients. In addition, they can have a positive impact on heart health and hormone
production.

While fats can have a positive impact on health, there are several types of fat –
some of which are of greater benefit than others in gym diet plans. Recently studies
have shown that saturated fats are not as harmful as once believed, you should
mainly focus primarily on unsaturated fats. Examples of unsaturated fat foods
include avocados, seeds, nuts, peanut butter, fish (salmon, tuna, mackerel), oils
(olive, peanut), and soy products that you can include in your gym diet plan.
Gym Diet – Pre-Workout Foods

Focus on carbohydrates as all pre-workout meals or snacks to provide the body with
energy to last the full session. So, if energy levels are sub-optimal, then performance
will suffer and have a consequent impact on our rate of adaptation.

Thus, to prime the body for performance, consume complex carbohydrates, for
example whole-grains, oats, beans, nuts, fruits, and vegetables. Also, be aware not
to consume them just before the workout as they take time to digest. The
recommendation is to consume complex carbs one to two hours prior to exercise to
allow for full digestion.

Next, focus on simple carbohydrates in a gym diet plan as they take less time to
digest and provide the body with energy. It may even be recommended to consume
some simple carbs during a workout to maintain energy levels and performance.

For example, white bread, jam, granola, cereal, sports drinks, and fruit are all viable
options for a pre-workout, energy-boosting snack.

While the focus should predominantly be on carbohydrates, nevertheless it is also

important to consume some protein prior to stepping into the gym. So, to support
muscle recovery and growth, protein levels should be maintained at a high level
throughout each day.

Gym Diet – Post-Workout Foods

The purpose of post-workout nutrition is two-fold, firstly, to promote muscle recovery
and secondly to replenish energy. Therefore, the focus should once again be on
consuming good quality protein and carb foods.

As previously reflected on, the stress of training causes micro tears to occur to the
muscles that must be repaired. So, consuming protein will cause a process known
as muscle protein synthesis (MPS) to occur accordingly. It will also begin the
repairing process and prevent muscle breakdown.

Furthermore, there is a widely held belief that protein timing is extremely important
for maximizing growth. However, a number of recently based studies have indicated
that total daily protein intake is of greater importance than the timing.

Therefore, High-protein foods such as lean beef, chicken, pork, turkey, eggs, dairy,
seeds, quinoa, and nuts should be prioritized. Also, protein supplements, like protein
shakes and bars, can serve as a convenient tool for effectively boosting protein
intake.

Carbohydrates should also form part of post-workout nutrition as the energy that has
been expended during exercise must be replaced. Your Gym Diet plan for muscle
gain must include the necessary nutrients.

Also for a proper Gym diet plan, it is advised to consume protein and carbs together
as this will have the most pronounced impact on recovery. Thus, this enhances
protein and glycogen (energy) synthesis. Moreover, a ratio of 3:1 carb to protein is
prescribed for optimizing recovery.

Ideal 7 Day Gym Diet Chart Plan

While calories and macronutrients are important, the ideal gym diet must be one that
positively influences health. This is a diet that is rich in vitamins and minerals where
all three macronutrients are consumed and nutrient-sparse foods are restricted.

Meanwhile, let’s find a 7-day gym diet plan for you:

Gym Diet Plan Chart – Day 1

Oats Banana Pancakes with

Breakfast
Protein Shake

Multigrain roti along with palak chicken and

Lunch
Avocado bell pepper salad

Pre-Workout
Bananas
Snack

Dinner Brown rice, peas paneer curry, sprouts

(Post-Workout) vegetable salad

Gym Diet Plan Chart – Day 2

Oatmeal with Greek Yogurt & Seasonal fruits

Breakfast
Mango Juice

Lunch Multigrain roti, fish curry, vegetable salad

Pre-Workout
Toast with Jam
Snack

Dinner
Broken wheat khichidi along with carrot raita,
(Post-
egg white, and vegetable salad
Workout)
Gym Diet Plan Chart – Day 3

Poached Eggs
Breakfast Whole Grain Toast
Protein Shake

Lunch Quinoa upma, chicken and broccoli salad

Pre-Workout
Mixed Nuts & Dried Fruits
Snack

Lean Beef and vegetable curry, brown rice,

Dinner cucumber raita
(Post-Workout) Baby Potatoes
Chocolate Milk

Gym Diet Plan Chart – Day 4

Oatmeal with Honey

Breakfast
Apple Juice

Grilled Chicken
Lunch Salad
Whole Grain Bread

Pre-Workout Snack Toast with Peanut Butter

Methi Chicken
Dinner Brown Rice
(Post-Workout) Broccoli
Protein Shake
Gym Diet Plan Chart – Day 5

Scrambled Egg
Breakfast Whole Grain Toast
Smoothie

Grilled chicken vegetable roti rolls

Lunch
Green Salad

Pre-Workout Snack Mixed Nuts & Dried Fruits

Chicken Stir Fry

Dinner
Spring Onion, Peppers & Broccoli
(Post-Workout)
Chocolate Milk

Gym Diet Plan Chart – Day 6

Oatmeal
Breakfast Whole Grain Toast
Orange Juice

Whole Grain Chicken Wrap

Lunch
Black Beans, Peppers & Greek Yogurt

Pre-Workout
Apple with peanut butter
Snack

Keema bhurji and multigrain rotiLean Beef

Dinner Mince
(Post-Workout) Sweet Potato
Protein Shake
Gym Diet Plan Chart – Day 7

Oatmeal with Nuts

Breakfast
Smoothie

Whole wheat pasta with chicken and

Lunch
Green Salad

Pre-Workout Snack Granola or Cereal

Fish curry, boiled green peas salad

Dinner Brown Rice
(Post-Workout) Garden Peas
Milk

On the whole, the above guide will prove to be useful, yet be aware that when it
comes to nutrition, everyone is different. Not only will physical attributes determine
your nutritional requirements, the goals that you have set will also influence your
diet.

For example, two goals that are extremely common are fat loss and muscle growth.
So, in order to lose fat, calories must be restricted which will cause stored body fat to
be broken down. On the other hand, as for muscle growth, calorie intake must be
increased to build significant muscle size as additional calories are required to
accelerate the recovery process. A gym diet plan must be a combination of micro
and macro nutrients.

Meanwhile, macro-nutrient demands for both fat loss and muscle growth are similar.
Firstly, protein intake should remain high for both. For muscle growth, protein is
evidently required for building mass. Hence, the role of protein in fat loss is to
prevent muscle tissue breakdown as far as possible.

So, carbohydrates are extremely important in energy and replenishment. Therefore,

those looking to lose weight and build muscle should get the majority of their calories
from carb sources.

While consuming healthy fats is important, nevertheless reducing the total amount of
fat consumed helps to most effectively restrict calories. This is because, at nine
calories per gram, fats contain the greatest number of calories per gram. For
example, protein and carbohydrates both contain four calories per gram.
Foods to Avoid in Your Gym Diet Plan

In the same way that proper nutrition has the potential to optimize performance and
adaptation, improper nutrition can detrimentally affect progress and health. The
following three foods should be avoided or limited as far as possible.

For instance, trans fats are a type of dietary fat that has consistently been shown to
impact health. While trans fats do naturally occur in small quantities, artificial trans
fats are notoriously hazardous. Artificial trans fats can be found in baked goods, fast
food, and many snack foods.

Similarly, many simple carbohydrate foods do not have great nutritional value and
contain a high amount of sugar. While they may be useful for a short term energy
boost, consuming a large number of simple carbs can be detrimental.

Eating a great quantity of simple carbohydrates will spike blood sugar levels initially.
However, very quickly, blood sugar levels will nosedive and can leave you feeling
lethargic which is less than optimal for exercise and performance.

Although technically not a food, alcohol is a substance that should also be limited as
far as possible. Since there is much research to indicate that alcohol negatively
impacts recovery and may even interfere with the muscle-building process, it might
be good to stay away from it. So, it is not great to include it when you are detoxifying
with your gym diet plan.

Nutrition Do’s and Don’ts

This final section will highlight a number of do’s and don’ts to help keep you on the
right track with your nutrition for optimal results of your gym diet plan.

Do’s:

▪ Consume all 3 macronutrients

 ▪ Ensure that you are eating a wide range of fruit and vegetables for comprehensive
consumption of vitamins and minerals
▪ Especially choose complex carbs over simple carbs
▪ Ensure that you are consuming protein regularly throughout the day
▪ Consume unsaturated fats over saturated and trans fats
▪ Moderate your consumption of produce that will negatively impact health and gym
progress
▪ Maintain hydration levels accordingly
Don’t:

▪ Cut a macronutrient from your diet as all are required for specific functions
▪ Skip meals, especially in the lead up to or after a workout
▪ Eat a “heavy” complex carb meal too close to beginning a workout
▪ Rely too heavily on simple carbs to fuel performance
▪ Make poor nutritional choices for the sake of gaining calories
Summary
In brief, it is now clear that there are many aspects of nutrition that must be
considered when it comes to optimizing gym progress and to generally improving
health. Thus, following the Gym Diet plan and recommendations outlined in this
article will allow you to make substantial changes to your performance and health.

Frequently Asked Questions (FAQs)

Q. What is the best diet for gym?
A. Learn about The Ultimate 7-Day Gym Diet Plan and ensure a positive impact on
your health.

Q. What are the 3 foods you should never eat?

A. The 3 white evils that you should refrain from eating are White Sugar, White Flour
and White Salt.

Q. Are bananas good for the gym?

A. Yes, you can eat a banana 10-15 minutes prior to workout. They are rich in carbs
that eliminate the risk of weakness and fatigue, rich in antioxidants and potassium
that prevents muscle cramps in the body. So, all in all, bananas are great to
consume before your workouts.

Q. What is a good protein rich breakfast?

A. A good protein rich breakfast should keep you satiated and regulate your blood
sugar levels. Some good protein rich breakfasts are oatmeal with nuts and fruits,
banana protein smoothie, chickpea cheala, Scrambled eggs and whole wheat toast
etc.

Q. Which food is body building food?

A. Proteins are primarily responsible for building muscles. Some foods that are rich
in these are meats, eggs, dairy, and cottage cheese.
Q. Is milk good for building muscle?
A. Yes, it is an excellent source of calories and protein. So, milk can support muscle
growth and replenish the body with energy.

Q. What should I drink after a workout?

A. It is essential that you stay hydrated. It not just detoxes your body but also
provides you with the fluid that drains out of your body as sweat. You can have
water, herbal teas, electrolyte drinks, coconut water, fruit and vegetable juices, whey
protein shakes etc.

Q. Can I eat immediately after workout?

A. A wise decision is to wait for at least 15- 30 minutes after your workout. Include
the right amounts of carbohydrate and protein based foods to replenish your body
with energy.

Q. Can we drink cold water after a workout?

A. Your body generates heat when you workout. The purpose is to increase the core
body temperature and sweat out. After the workout your body might be in a
dehydrated state and drinking cold/room temperature water can replenish and
hydrate your body quickly.

Q. What should I eat 30 minutes before the gym?

A. You can snack on light foods that will benefit you during the workout session.
Eating a banana, yoghurt or granola bar can be ideal before you start exercising.

Q. Which fruit is good after gym?

A. The right food after gym can multiply your chances to receive the benefits of an
intense workout. Fruits like Bananas, dates, pineapple, avocados and Kiwis can be
great for you.

Q. Which juice is good after going to the gym?

A. Freshly made fruit juices are great for relieving post workout soreness. Coconut
Water, lychee and peach juices, watermelon or even pineapple juice is good for you.

Q. How many eggs should I eat after a workout?

A. There is no fixed number as such. It depends on your overall calorie and protein
needs per day and the number of meals that you consume.