THE MUST INCLUDES IN YOUR DIET
Carbohydrates are the primary source of energy for the body and therefore play the most substantial role in fueling exercise.
whole-grains, oats, beans, nuts, fruits, and vegetables.
Fish, dark leafy vegetables, broccoli, seeds, eggs, fruits like banana, and berries.
paneer, eggs, milk, almonds, avocado, banana
legumes, cheese, meat, rice, oatmeal, pineapple, nuts.
seeds, nuts, peanut butter, fish (salmon, tuna, mackerel), oils (olive, peanut, sesame), and soy products (tofu, soy milk).
All the food options that you can consume as per the time of the day
Bananas, pancakes, protein shakes avocado toast, fruits, eggs, fruit juices, oatmeal, multigrain toast, muesli, low-fat milk, smoothies etc.
Time: within 2 hours of your waking up.
Multigrain bread or roti with fish/chicken curry, vegetable salad, grilled chicken, chicken salad, whole wheat pasta, etc.
Oatmeal, protein shakes, yogurt, protein bars, apple, berries, peanut butter sandwich, mixed nuts etc.
Time: 1-2 hours before workout
brown rice, grilled chicken, fish, stir-fried vegetables, a big bowl of salad, vegetable curry, milk, fish curry, fruits, banana milkshake, etc.
Time: within first 20 to 60 mins of workout so that you regain the energy.
Kindly note that: Everybody is different when it comes to their own nutritional and workout needs. If you need any further help on a proper certified diet plan for weight loss or weight gain you can easily ask for a diet counselor.