You have got all the right gears for hitting the gym – the new sneakers, the leather gloves and the sweatbands. It’s great that you are taking your first step to fitness. But have you really done everything that’s needed for your exercise regime to work? Have you discussed your diet plans with a personal trainer near you?

That right! For the best results from your workout sessions, it is important to make some changes to your daily food intake. While working out in a gym might seem like the only thing that really matters to keep fit, a certified personal trainer near you will give you a custom diet to follow that can help you get the maximum results from your physical training.

In this blog, we are discussing a few general dietary rules that you must follow for the best results from your workout sessions.

The pre-workout diet

Prior to your workout, it is important to eat the right kind of food to keep up your energy levels. If you haven’t eaten well before a workout, chances are that you will feel dizzy, lightheaded and lethargic. Working under such conditions can negatively impact your performance, which will put all your efforts to waste.

Here are some foods that will you fuel up well for your routine exercise.

Eat the right carbs

Carbs are the best source of energy. When they breakdown into glucose, your muscle cells absorb them to give you enough energy to work out at your maximum capacity. The muscle cells store glucose in the form of glycogen, which is utilized during a workout session. If you haven’t consumed enough glucose before exercising, it can make you feel weak and tired and tempt you to call quits. Simple carbohydrates like a piece of fruit, a granola bar, dried fruits and oatmeal are perfect examples of pre-workout energy-filled snacks.

Eat the right proteins

Just like carbs, intaking protein is also important prior to your workout session. This stands especially true if you are into weight training. Strength training exercises can injure the muscle fibres, which heal when you rest. But without consuming enough protein, your body will be starved of it, delaying your healing process. Some of the easily digestible proteins that can be included in your pre-workout diet are nuts, hardboiled eggs, milk or soy milk and Greek yoghurt.

Eat At The Right Time

The right time to eat your pre-workout meals is 30 minutes to three hours before the workout session. This ensures that your body is not still on the process of digesting but also haven’t used up all the calories yet. Talk to a personal trainer near you to personalize these timings to help you get into a routine with your dietary needs.

Stay Hydrated

Just like your food, it is important to keep your body hydrated at all times. A good practice is to drink 2 cups of water every 2 to 3 hours before exercise and 1 cup of water every 15 to 30 minutes during an intense workout session. Once again, this is just a guideline and your body’s real-time needs vary. Find out what works out best for your body.

The post-workout diet

Just like snacking right before you hit the gym, it is important to ear after your workout session too, eating after a workout helps to replace the calories you have lost. Consuming enough carbs will ensure that your glycogen levels are replenished. And intaking proteins after the workout will aid speedy muscle recovery after weight training. Here are some of the dos and don’ts you must follow post-workout.

Don’t skip or delay your meal after the workout. Even if you are not able to take a full meal, have a snack right after the training.

Do consume carbs and proteins. Go for complex carbohydrates and protein-rich foods that can help your body recover fast. Some of the recommended foods are quinoa, brown rice, nuts, beans, fish and tofu.

So that’s it, people. Just like that awesome training plan you have, a personal trainer near you can help in setting a custom diet plan that works for you. Follow it routinely and workout your way to fitness!