Right nutrition with working out is the best way to stay fit for any person. Taking the right nutrition before working out is very necessary because Workout concerned diet assures that the body is capable of hard work that is needed to be done. You should take the right nutrition with the right quality to ensure your health too.

Planning your diet before starting your workout is important because you need to be prepared for what to eat? When to eat? How many calories to intake? How many calories to burn while working out?. Let’s discuss these tips of planning nutrition diet chart while working out.

What to eat in a workout concerned diet?

It is a very important question when you are planning to start working out. First thing you should do is to exclude unhealthy and junk foods from your diet. Unhealthy food such as carbonated drinks, sugary food items, fatty and oily foods, junk food (such as pizza, burger, etc.) and processed food.

You should include healthy food items such as pulses (best sources of protein), juices without sugar, oats, fresh veggies, fresh fruits, low-carbs diet, fibrous foods, beans, whole grain, etc. More importantly, a person should intake a lot of water. Proper intake of water with the right nutrition while working out is the best thing cause it helps to you lose weight and stay fit.

On the other hand, instead of fats, a person can choose to eat unsaturated fats such as seeds, olives, olive oil, nuts, avocado, etc. Fruits are also best to eat before working out and especially banana. Banana is important to a source of potassium and magnesium, and it provides you a lot of energy for working out. For the vitamins and minerals in your diet, you can add fruits such as berries, oranges, watermelon, and grapes. Smoothies are very beneficial before workout and eggs or pulses are the best sources of protein.

When to eat in a workout concerned diet

When to eat in a workout concerned diet

Only eating the right food and take correct nutrition is not enough before working out. The timing of eating food is also very important. You should take your pre-workout meal before around 2-3 hours. If the person is taking a diet rich in protein and complex carbohydrates.

The time period of 2-3 hours allow food to digest completely, and this will be good for working out. Working out just after eating anything can be very dangerous and can impose a lot of problem with the health of the person. If you are taking simple carbs or low carbs and small meals then you can exercise or work out after 40-60 minutes.

On the other hand, a person is drinking any beverage such as coffee, smoothies, juices, and lemon water. They can intake these beverages pre-workout around maintaining the time period of before 15-30 minutes. Water is one of the essential components to maintain the level of water in the body while you are sweating. Coffee, on the other hand, is a beverage that will boost you and also helps in burning calories fast.

Amount of calories required in Workout concerned diet


Calories intake and burning are the two important measures a person should count and keep account of while working out. By taking account of intake calories and burning calories will help a person to lose weight, stay fit, and do a proper workout. Generally, if you take around 1200 calories per day, then you should burn around 500 calories while working out.

As per the data of the Department of Agriculture, U.S., an average adult male should take intake around 2,000 to 2,500 calories per day, and on the other hand, an average adult female should take intake around 1,800 to 2,300 calories per day. As per them, these are the average requirement of the person’s need for intake calories in a day.

Different exercises burn calories differently, and that’s why a person should keep count of calories while working out. Ideally, a person should burn 500 calories per day and while burning this amount of calories a person will automatically burn around 3,500 calories. If a person is successful in burning 3,500 calories in a week and this will result in losing around one pound of weight.

As I said earlier, different exercises burn calories differently, and it also depends on the intensity of the exercises or works out. According to the U.S. Department of Health and Human Services, if a person will do around 150 minutes of cardio workout with a moderate pace in a week then it will keep you healthy. But if you want to lose weight then you should cardio workout for around 300 minutes per week. Here are some workout and activities including how many calories you can burn while doing them:

  • Hiking burns around 438-500 calories.
  • Running burns around 606 calories.
  • Walking burns around 314-400 calories.
  • Cycling burns around 292-350 calories.

In the gym session of your workout, you can burn these much calories doing the following exercises:

  • Doing a Stationary bike can burn 420-622 calories.
  • Stairstep machine can burn around 360-532 calories.
  • A rowing machine can burn around 420-622 calories.
  • The elliptical machine can burn around 540-800 calories
  • Weight training can burn around 180-266 calories.

Why correct nutrition is necessary while exercising

correct nutrition

Taking the right nutrition is very necessary, even when you are not working out or exercising. It is the best way to stay fit and healthy; it also best to stay away from diseases such as diabetes, heart problems, obesity, etc. Eating foods that are full of minerals, vitamins, proteins, nutrients, carbs, and fibers are very essential because of this way a person avoid health problems.

Unhealthy foods such as fried or oily foods, pizza, burger, processed foods, carbonated beverages, and alcohol can cause a whole a lot of health problems. If a person continuously eats these kinds of junk and unhealthy food, then this step can pose a serious threat, and this could also lead them to diseases that will kill them.


In conclusion, I can only say that eating healthy food and taking the right nutrition is the best for anyone. You should also keep yourself motivated to eat healthily, and it will change your lifestyle into a healthy one. While exercising a person should especially need to pay attention to consuming the right nutrition and keep the calories of their intake in the account.