Gym Nutrition For Starters

Gym nutrition for starters
Just going to the gym, lifting weights, cross-training and running miles will not give good results if the nutrition isn’t in sync-diet plays a big role (almost 80%) here and can either make or break your gym goals.

1.    Check deficiencies
Before even beginning to gym, one of the pre-requisites is to rule out any nutrient deficiencies. For instance, for a person who is vitamin d or calcium deficient, workouts can lead to injury and a weakened immunity. For a magnesium deficient person, workouts can leave bad cramps and delayed recovery.

2.    Pre-workout food
It’s a no brainer that a balanced whole food unprocessed diet is essential, but what you eat/drink around training is more vital for your progress. The best pre-workout food needs to be a good combination of carbs with protein, as they help you in maintaining good energy levels while working out. For e. G, fruits + nut butter (like peanut or almond) or 1 fruit with handful of nuts or 1 bowl of curd with fruits (yogurt parfait) or boiled sweet potato with handful of nuts. One of these combos is a must for gym beginners because their bodies aren’t used to any physical exertion and a sudden bout without proper fuelling may make them go hypoglycaemic and cause dizziness.

3.    Hydrate well
Staying well hydrated before a workout is also one of the basic requirements. Do not start with any new activity without attaining good hydration levels. If we start our workout in a dehydrated state, it adversely affects our performance. The water intake must start 2 to 3 hours before a workout or any sporting activity. If a person sweats too much or works out in scorching heat, he must have at least 500-600ml of water 2-3 hours prior to exercise. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost.