10 Foods to Include in Your Gym Diet

Protein Rich Food


Protein is essential for muscle repair and growth. Aim for lean sources like turkey, fish, eggs and plant-based options like tofu and legumes.

Complex Carbohydrates


Carbs provide energy for workouts and aid in recovery. Opt for complex carbohydrates such as whole grains, oats, brown rice and sweet potatoes.

Healthy Fats


Good fats are necessary for overall health and hormone production. Incorporate sources like avocados, nuts, seeds, and olive oil.

Calorie Surplus


You need a caloric surplus to build muscle, but it should come from nutritious sources, not empty calories.

Vitamins and Minerals


Ensure you get a variety of fruits and vegetables to provide essential vitamins and minerals.



Staying well-hydrated is critical for muscle function and recovery.



Include fiber-rich foods like vegetables, fruits and whole grains to aid digestion and maintain overall health.



Supplements like protein powder and creatine to support muscle growth.

Pre and Probiotic


Prebiotics are used to improved digestion, nutrient absorption, and overall well-being. Probiotics are used for muscle recovery and overall performance.

Anti-Inflammatory Food


Anti-inflammatory foods can help reduce exercise-induced inflammation and support overall recovery.

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