PLAN YOUR DIET BEFORE YOU HIT TO THE GYM

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Plan your diet as per your workout

·         Carbohydrates-

65% of your diet should be from the carb. For example, if your daily requirement is 1500 calories then 975 of your calories should be mainly from the carb.

Formula-Daily calorie*65/100 will give you daily carb intake.

·         Protein

 Protein requirement can be increased from 1 to average consume 1.2g of per body weight. A 60kg person should need 72gms of body weight to meet his daily requirements.

Formula-Body weight*1.2 will give you exact requirement of protein.

Calculate calories from protein- 30% of your daily calorie should come from protein. suppose my calorie requirement is 1500 for per day then our 450 calories should be from protein sources.

Formula-Number of calories per day*30/100 will give you exact requirement of protein.

Fats- Fats intake should be low during post training as it may as it may halt the rate of digestion after the workout. Other than that keep your fats in liberal amount. It has been recommended.