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Workout Related
I have started working out from the last 2 weeks
1. How to balance diet to ensure maximum muscle recovery and minimum muscle loss
2. Also I want to set my diet habits to ensure maximum fat burn
3. Best pre workout and post workout meal suggestions
4. Things to avoid which affects the workout journey
Answers (10)
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you should discus it with any dietician through practo.because you need a details diet chart. and you have lots of queris.
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Need to know more in-detailed family history along with your daily routine & habits before I can prescribe all your requested pointers.
1. Muscle recovery is at its best when you can rest well at nighttime, by going to bed by or before 11pm, ensuring a minimum of 76-80gm of protein equally divided across the day & meals
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1. Pre & post workout snack will also depend on what time of the day you plan to workout.
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For that better to connect over a consultation with me on practo
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Hello
Healthy morning,
Minimally processed foods are best nutrition . Lean protein, complex carbs and fibre are best friends, especially if you are trying weight loss.
A protein diet is essential muscle building, so it’s important to include plenty of protein rich foods. It’s important to eat plenty of healthy carbs and fat . These nutrients are essential for providing energy and helping your body to recover from workout.
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Gud morning pls connect through practo app.
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We need to understand your current food intake pattern to give you the Diet Plan accordingly.
Go for healthy choices over unhealthy, packaged or processed foods for better physical outcome.
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Give mire details about yourself such that we can give you a detailed diet plan
Health Tips
Contact through practo for further assistance.
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Hello, good morning
You started a good thing for your health.
For a better result you should take a protein rich diet, calcium, zinc, vitamin D and B complex rich diet is also necessary. You should take a sunbath regularly for 1/2 an hour before 10am.
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to help you more I need more details about your lifestyle and food habits. for a customized diet plan you can consult me on practo over video consultation by the given link below 👇
https://www.practo.com/ahmedabad/therapist/amrita-kumari-dietitian-nutritionist
Health Tips
take proper balanced diet, avoid fried and maida foods, take plenty of water about 3-4ltrs everyday. thanks for asking your query here I hope my suggestions will be helpful to you. wishing you a healthy life ahead🥰.
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Increase ur protein and fibre related food in your diet.
Small and frequent feeding increase your metabolism.
Don't skip your breakfast.
Avoid oily and fried food,sugary food ,junk food ,extra fat related item .
Increase your water intake .
Need more information about you so connect me through practo you will get good result definitely.
You can book Full day diet plan with time and quantity.
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Ms. Faiza Naz
Dietitian/Nutritionist
7 yrs exp
New Delhi
Hi,
1. Take adequate amount of protein but don't rush over it with healthy fats.
2.Do strenuous exercises, Take foods which increase your BMR, Avoid Junk, fast, oily, processed and packaged food items.
3.Pre workout- any fruit, post workout- Eggs with Protein rich shake.
4.Adequate sleep, Good amount of water, stress free environment etc.
also this is in general terms every individual needs differently.
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Take adequate protein- take 1.5- 2 gram of protein per kg body weight per day.
Sufficient complex carbs- 3-5 gram of carbs per kg body weight. Like Whole grain products, salads and fibrous fruits.
Healthy fats 20% from your total daily calories intake. Like nuts and oil seeds, and fatty fish.
Pre-Workout: Consume a balanced meal with carbohydrates and protein 2-3 hours before exercising.
Post-Workout: Within 30 minutes to 2 hours after exercise, consume a meal or snack with protein and carbohydrates to aid in muscle recovery and glycogen replenishment.
Next Steps
Protein helps to burn more calories as it increases your BMR, and you can take herbal tea or green tea in evening to increase BMR .
Vitamin D: Important for muscle function and bone health. Sources include sunlight, fortified foods, and supplements.
Calcium: Essential for muscle contraction and bone health. Sources include dairy products, leafy greens, and fortified alternatives.
Magnesium: Supports muscle relaxation and recovery. Sources include nuts, seeds, and leafy green vegetables
Health Tips
Importance of hydration- Proper hydration is essential for optimal muscle function and recovery. Maximize water intake from 3 liters of water per day, more if you are very active or in a hot climate.
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