Foods that are high in minerals and protein, such as boiled vegetables, sprouted cereals, and eggs, when combined with foods that are high in vitamin C, are regarded to be a full and well-nourished serving. Below are some of the best diets for gym beginners.


Bananas are an excellent source of both easily digested carbohydrates (read: fuel) and potassium, which play an important role in the maintenance of healthy neuron and muscle function.

Because the body is unable to retain potassium for an extended period of time, eating a medium banana prior to doing exercise may assist in maintaining enough amounts of the vitamin.

For those who work out in the morning, Villacorta has a specific recommendation for bananas: “When you wake up, eat a medium banana with a half cup of Greek yogurt.” After waiting for roughly half an hour, you may go to the gym. Your body is going to need the carbs as well as the protein.


Oats include a lot of fiber, which means that they release carbs into your circulation in a more steady manner. (However, they do not contain such a high volume of fiber that eating them would result in gas.) Throughout your exercise, your normal energy levels will be maintained thanks to this constant flow.

In addition, oats include the B vitamins that are necessary for the process that turning carbs into usable energy. At the very least, give yourself at least 30 minutes before beginning your workout to have one cup.

Bread made using whole grains

A piece of bread made with whole grains is an excellent choice for consuming carbs. Burke mentions that it also has adaptable business partners. “Finish it off with some jam or honey for additional fuel, or some hard-boiled eggs split up for some high-quality protein,” the author suggests.

Grab some bread around half an hour before you plan to go out to the gym if you’re going to be working out during your lunch break. Villacorta recommends placing a few slices of turkey on top of the dish after cooking it. It is recommended that you have around 30 grams of carbs and 15 to 20 grams of protein at this time of the day.

Fruit and Yogurt

Both fruit and Greek yogurt are excellent sources of protein, but the fruit is particularly rich in carbs. People have a tendency to avoid fruit and other meals that are heavy in carbohydrates; nevertheless, protein does not break down quickly enough to produce fuel for exercise. Fruit is a good source of carbohydrates, which are broken down fast, and protein, which is utilized later to prevent muscle damage.

Foods to avoid when working out

There are a few things you need to bear in mind in the event that you decide to deviate from the items on this list. It is important to stay away from fatty meals before engaging in physical activity since fat is digested extremely slowly, leading to feelings of fullness, sluggishness, and an increased risk of cramping. Although carbs should be part of a healthy diet, you shouldn’t acquire them from sweets or raw sugar.

While you’re in the middle of your exercise, eating any of those items will give you a sugar spike, followed by a crash almost certainly. In addition, avoid overeating in the hours leading up to your exercise. All of these are examples of snacks rather than full meals. Consuming an excessive amount of food might result in indigestion, lethargy, nausea, and vomiting.