Dietitian for Gym Diet in Italy

What to eat in your Gym Diet

Gym Diet Consultant in Italy, Dietitian for Gym Diet in Italy, Nutritionist for Gym Diet in Italy, Dietician for Gym Diet in Italy.
Foods To Add To Your Gym Diet Plan: Gym diet should rather be called as a fitness or balanced diet, proper nutrients are required whether you wants to loose the gained fat (to be slim) or want to gain muscles mass (to be fit).

If you not getting enough vitamins, minerals and other nutrients can compromise your health and your performance, consult Best Dietitian and Nutritionist in Italy.
Eat plenty of fruits and vegetables, consume lean proteins, eat healthy fats, get your whole-grain carbohydrates, and drink plenty of fluids, especially water.

Give your body the energy that it needs to do the job you want; even if you are trying to lose weight.
Skipping on nutrition can reduce muscle mass, lower bone density and cause fatigue. This puts you at risk of injury and illness, increases recovery time, causes hormonal problems

Nutrition requirement for Gym diet plan And this journey starts from carbohydrates: instead of to not to take carbs, use right form & right quantity of carbs.

Make sure your diet plan supplies enough nutrient-dense calories so you can exercise and stay injury-free and healthy.

You need a quality of nutrients like complex carbs, lean protein, unsaturated fats, and plenty fluids.
Your muscles rely on carbohydrate foods likewhole-grains, beans, nuts, fruits, and vegetables quick energy for maintaining a proper gym diet plan.

You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles. 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.

Fat is a confusing topic for many people. But it's essential for a healthy diet. Fat provides energy and helps your body to absorb vitamins. Some vitamins (like A, D, E and K) actually need fat to properly benefit your body.

Examples of some good 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.

You also need fluids like Tender coconut water, fresh vegetable and fruit juices to maintain electrolyte imbalance and to prevent from dehydration, or your body will have a hard time performing at its best.

What you need pre-workout
If you work out less than an hour at a time, eating throughout the day should give you enough energy. However, to avoid GI issues, you may want to avoid eating right before you exercise.

As a general rule, eat ½ hour to 1 before your workout, even if you are going to do sustained, high-intensity activity, like a half marathon.

Eat your carbohydrateslike Fruits or whole snacks like home made less sweetened granolas as your pre-workout meals or snacks to provide the body with energy to last the full session.

Gym Diet – Post-Workout Foods
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.

Sample Diet Plan
Gym Diet Plan Chart – Day 1
Early morning : Handful of Nuts
Breakfast : Oats bran with yoghurt mix with cran berries , blue berries and cut fruits
Midmeal: Low fat cottage cheese with broccoli
Lunch : Two multigrain chapati +dal+brown rice +curd +salads
Pre workout snack : Banana with Protein shake
Post workout: Quiona with vegetable curry + 4 -5 egg whites

Gym Diet Plan Chart- Day 2
Early morning : 2 table spoon seeds with 2 anjeer
Breakfast : Oats bran with Almond milk and mix berries with scrambled egg
Midmeal: Hard boiled egg with cut fruits
Lunch : Brown rice with low fat gravy paneer +curd +salads
Pre workout snack : Greek yoghurt /curd with pomegranate + peanut salad
Post workout: Broken wheat khichdi + Sprouts salad

Gym Diet Plan Chart- Day 3
Early morning : 7 raisins with 2 table spoon seeds
Breakfast : Multigrain bread avocado toast withpeanut butter butter
Midmeal: Tofu with apple
Lunch : 2 multigrain chapati with Gravy fish + Brown rice + veg
Pre workout snack : Banana with low fat milk
Post workout: Stirfried chicken with veggies

Gym Diet Plan Chart- Day 5
Early morning : 7 raisins with 2 table spoon seeds
Breakfast : Eggs sunny-side up and avocado toast.Multigrain bread avocado toast with peanut butter butter
Midmeal: Pomegranate juice with egg whites
Lunch : 2 multigrain chapati with Gravy fish + Brown rice + veg
Pre workout snack : Paneer bhurji sandwich
Post workout: Protein shake with quiona and brown rice briyani

Gym Diet Plan Chart- Day 6
Early morning : Dates with nuts
Breakfast : Greek yogurt, nuts , whole grain granola, and fresh berries
Midmeal: Orange juice with sprouts
Lunch : Grilled chicken breast, mixed greens, and baked sweet potato
Pre workout snack : Tofu salad
Post workout: 2 multigrain roti with paneer bhurji with tomato soup

Gym Diet Plan Chart- Day 7
Early morning : Dates with nuts
Breakfast : Millets upma mix with veggies
Midmeal: big bowl of watermelon
Lunch : whole wheat pasta mix with veggies + baked tofu
Pre workout snack : sweet potato with sprout salad
Post workout: whole grain chicken or paneer wrap