Eating the right food at the right time and in proper proportions, as you shed sweat and tears while working out in the gym, Muscle Building Diet Plan is just as important .
While working out in the gym is just as important to build a great physique, most experts agree it is the time that you spend outside of your gym that counts as well. A body grows only when it gets the right kind of fuel at all times, be it before or after a workout. Even the off days count. So take a look at what kind of food and how much you may need, depending on your body type, to currently channel your energy so that all the hard work you put in the gym pays off!
Protein: Proteins are what your muscles are made of.
In the gym, after you are done picking up weights, it is the proteins that repair and build new muscle in your body.
Carbohydrates found in rice, rotis, oats and other grains are the main source of energy for your body. The World Health Organisation recommends that a person needs to get at least 55–75% of total energy from carbohydrates. Fitness trainer Nigel Jairaj also stresses the importance of carbs in your diet, “If you don’t consume carbs, your body will reach out and use your muscles for a source of energy. Thus, it is important to consume sufficient carbs so that your body does not end up using your muscles to fuel the workout.”
Healthy fats are needed in your diet since they help the metabolism and increase testosterone levels, which is the hormone responsible for building muscle. They also help internal health and are good for the brain and other organs. Sources of healthy fats include olives, walnuts, almonds, flax seeds.
“Morning Time Workout Diet“
“Fruit provides simple sugars that are easy to digest,”
Smoothie Recipes –
- 20 gram Oat whole wheat Rolled Oats
- 20 gram Raisin (Kismis)
- 10 Almond fruit (Badam)
- 1 Banana
- 1 Tablespoon Peanut Butter
High-protein oatmeal and blueberries
If you’re always running late, whip up these blueberry-almond overnight oats.
- Almond butter
- chia seeds
- oats (whole wheat Rolled Oats)
Especially, “provide sustained energy for longer workouts,”
This recipe also gets a protein punch thanks to plain Greek yogurt and protein powder (vanilla or unflavored). “A scoop of protein powder adds amino acids to aid your muscles that are breaking down.”
Plain Greek yogurt with berries and granola
“The berries and granola provide quick-digesting carbs to fuel your workout, and the Greek yogurt provides ample protein to prevent some of that muscle breakdown,”
Look for a granola that contains nuts, seeds, and wholesome carbs (like oats, amaranth, quinoa, and/or millet).
Try to find carb sources sweetened with coconut oil, dried figs, and/or vanilla; you want to keep sugar to a medium. Same goes for the yogurt: Stick to plain rather than fruit flavors.
AFTER THAT GO FOR WORKOUT
Workout Schedule –
- Day 1 – Chest
- Day 2 – Shoulders
- Day 3 – Legs
- Day 4 – Back and Abs
- Day 5 – Arms (biceps) ( triceps)
- Day 6 – Cardio
6 day gym workout schedule –
- Day 1- Chest & Biceps
- Day 2- Back
- Day 3- Cardio
- Day 4- Legs
- Day 5- Shoulders & Triceps
- Day 6- Rest
- Day 7- Rest
Some quick gym science: Your body stores excess energy in the form of glycogen and protein. When you work out, your body burns fuel from anything you’ve eaten recently, and then it breaks down stored glycogen. Your muscles start to use available protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 45 minutes after your workout—the post-workout window you’ve probably heard about.
“It all comes down to the carbohydrates and protein,” “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If your main goal is to build muscle, try to eat at least 30g of protein and 30-35g of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.
Here are the best foods to fuel and reload those depleted muscles after a tough workout:
1- After Workout Diet (exercise timing approx 6- 8 am)
- Double Toned Milk
- 2 Brown Bread
- 25 grams peanut butter
- whey protein
(9 am diet)
- Oats Whole Wheat Rolled oats
- 4 White Eggs
(11 am Diet)
(1 pm Diet)
(4 pm Diet)
- Sweet Corn
- 100 grams Tofu paneer
(5 pm Diet)
- Green Tea
(8 pm Diet)
- 4 White Eggs
This Diet Will Help You To Gain Your Muscles..!