When you join the gym, you may be overwhelmed with a lot of questions in your mind. There are doubts about when, what, and how much to eat. What exercises should you do? Above all, you also need to keep an eye on dietary changes during your workout sessions. After all, your diet plays a major role in building your muscles.
As a beginner, you need to think about many factors, like foods and supplements, to achieve your dream physique effectively. Protein and creatine supplement are some of the common examples which should be added in gym-goers’ routines. If you want to build your body the right way, this blog can be a helpful guide for you.
What Things You Should Focus On?
When beginners join the gym, they may feel stuck in a loop of never-ending questions. It is essential to align your workout goals with a well-balanced diet the following way:
- Calorie Intake
If you want to gain muscle, aim for a caloric surplus diet based on your body goals and if planning to lose weight, go on a deficit diet. Tracking your calories can help you understand what and how much to eat everyday.
- Protein Fulfillment
By the time you enter the gym, you will know why protein consumption is hyped so much. So, you can aim for 1.2 to 2g of protein/kg of your body weight. The best sources of protein can include lean meats, eggs, beans, and quality protein like whey.
- Carbs
Carbs are among the main sources of fuel for your body, especially during intense workouts. Focus on complex carbs like oats, whole grains, and brown rice. You can eat them 1-2 hours before exercising to increase your workout intensity.
- Healthy Fats
Most people think of avoiding fat during fat loss, but healthy fats are important to support hormone production and joint health. Nuts, avocados, and olive oil are great options for balancing energy and recovery.
- Supplements
In the beginning, you may fear consuming supplements. If you are able to manage your nutrient intake from your diet, it’s completely fine; otherwise, you can go for supplements as well. Like protein, creatine is an important nutrient for increasing your strength. The amount your body produces may not be enough, which is fulfilled only with supplementation for better performance and recovery.
- Hydration
While working hard in the gym lifting weights, dehydration occurs. You need to keep your body hydrated to improve muscle functioning and energy. According to your body’s needs, drink 2-3 liters of water every day and add electrolytes if you sweat heavily.
- Patience and Consistency
With increasing social media influence, everyone wants a ripped physique faster. However, your dietary changes need time to show results. Opt for a balanced and sustainable diet plan. That said, you need to be consistent with your workouts and see steady progress.
Wrapping Up
When you aim for a certain physique and join the gym, it is important to think practically and devote enough time to see progress. Just exercising isn’t enough until your diet is sorted. You should better sync your diet with your goals to build strong muscles and increase endurance. Focus on your calorie, protein, fats, carbs, and supplement consumption. It gets even better if you have gym essentials like a shaker by your side.
