Three basic Workout Diet plan which can help you to boost up your performance.
WORK OUT DIET PLAN: FULL DAY EATING FOR VEGETARIAN
| MEALS | FOODS | SUPPLEMENTS |
| MEAL 1: (Post Workout Meal) | 60grams of oat meal 250 ml milk 1 scoop of whey protein (you can replace oats with Daliya, Poha, Idli, Dosa etc.) | |
| MEAL 2: (Snack) | 1 Apple 1 spoon peanut butter (16grams) 2 Slices brown bread or 1 Chapati. | |
| MEAL 3: (Lunch) | 30 grams Rice (cooked weight will be around 100 grams) or 1 Chapatti (30gram Atta) 2 Bowl Sabzi (go for pulses like Daal , Chana, Rajma, Choley etc.) 50grams Paneer Salad | 1 Multivitamin |
| MEAL 4: (Post Workout Meal) | 1 Banana 1scoop whey Protein 250ml Milk. (Supplement with 3-5 grams of Creatine of Monohydrate post workout) | Have 1 cup black coffee 30 minutes before workout |
| MEAL 5: (Dinner) | 1 Roti (30gram Atta)or 30gram Rice (cooked weight will be around 100 grams) 1 Bowl Sabzi 100 grams paneer Salad (Go for pulses like Daal, Chana, Rajmah, Choley, etc.) | Vitamin D3- 60000 IU (Once a week) 100mcg Vitamin K2 as MQ7 |
| APPROX CALORIES- 2000 CARBIS- 210-220 GRAMS PROTEIN- 120-130 GRAMS FATS- 70-75 GRAMS |
WORKOUT DIET PLAN: FULL DAY EATING EGGETARIAN
| MEALS | FOODS | SUPPLEMENTS |
| MEAL 1: (Post Workout Meal) | 60grams of oat meal 250 ml milk 1 scoop of whey protein (you can replace oats with Daliya, Poha, Idli, Dosa etc.) | |
| MEAL 2: (Snack) | 1 Apple 1 spoon peanut butter (16grams) 1 Slices brown bread or 1 Chapati. | |
| MEAL 3: (Lunch) | 30 grams Rice (cooked weight will be around 100 grams) or 1 Chapatti (30gram Atta) 1 Bowl Sabzi (go for pulses like Daal , Chana, Rajma, Choley etc.) ½ Scoop Whey Salad | 1 Multivitamin |
| MEAL 4: (Post Workout Meal) | 1 Banana 250ml Milk. 1 Whole egg + 3 Egg whites 1 Scoop Whey Protein (Supplement with 3-5 grams of Creatine of Monohydrate post workout) | Have 1 cup black coffee 30 minutes before workout |
| MEAL 5: (Dinner) | 1 Roti (30gram Atta)or 30gram Rice (cooked weight will be around 100 grams) 1 Bowl Sabzi 100 grams paneer Salad (Go for pulses like Daal, Chana, Rajmah, Choley, etc.) | Vitamin D3- 60000 IU (Once a week) 100mcg Vitamin K2 as MQ7 |
| APPROX CALORIES- 2000 CARBIS- 210-220 GRAMS PROTEIN- 120-130 GRAMS FATS- 70-75 GRAMS |
WORKOUT DIET PLAN: FULL DAY EATING NON VEGETARIAN
| MEALS | FOODS | SUPPLEMENTS |
| MEAL 1: (Post Workout Meal) | 60grams of oat meal 250 ml milk 1 Banana (or any other seasonal fruit) 1 Whole egg +3 Egg Whites 10 Almonds (you can replace oats with Daliya,Poha, Idli,Dosa etc) | |
| MEAL 2: (Snack) | 1 Apple 1 spoon peanut butter (16grams) 1 Slices brown bread or 1 Chapati. | |
| MEAL 3: (Lunch) | 30 grams Rice (cooked weight will be around 100 grams) or 1 Chapatti (30gram Atta) 1 Bowl Sabzi (go for pulses like Daal , Chana, Rajma, Choley etc.) ½ Scoop Whey Salad | 1 Multivitamin |
| MEAL 4: (Post Workout Meal) | 1 Banana 250ml Milk. 1 Scoop Whey Protein (Supplement with 3-5 grams of Creatine of Monohydrate post workout) | Have 1 cup black coffee 30 minutes before workout |
| MEAL 5: (Dinner) | 1 Roti (30gram Atta)or 30gram Rice (cooked weight will be around 100 grams) 100 chicken breast 100 gram paneer Salad. | Vitamin D3- 60000 IU (Once a week) 100mcg Vitamin K2 as MQ7 |
| APPROX CALORIES- 2000 CARBIS- 210-220 GRAMS PROTEIN- 120-130 GRAMS FATS- 70-75 GRAMS |
ROAD TO ACE GUIDELINES:
1. if you work out in morning you can take a cup of black coffee before 30 minutes for better performance, if you were unable to work out with an empty stomach you can eat a banana or an apple before 30 minutes of the workout and if you want to work out in the evening your evening post-workout snack will be 1/2 scoop of whey protein+250ml milk +1 whole egg + 3 egg whites, since if you don’t want to add whey protein use the rest of the items 30 minutes before workout.
2. The timing of the meal completely depends on you, you can grab your meal whenever you want, just make sure you will take complete nutrition.
3. It’s totally on you whether you want to change the sequence of the meal or be it the same. you can also combine the meal and snack to reduce the number of meals.
4. As per your convenience and affordability, you can change the ingredients of this plan. just make sure you keep the changes within the required calories and macros you calculate for yourself.
LIST OF SUPPLEMENTS SUGGESTED BY ROAD TO ACE:
1. whey protein: It is a convenient way to fulfill your protein needs 1-2 scoops of whey protein per day at any time is optimal.
2. Vitamin D3: Sometimes known as the ‘sunshine vitamin’ is produced naturally in the skin when it is exposed to sunlight. You can also get it through certain foods. Although classified as a vitamin, D3 cleverly transforms into a hormone in the body and circulates in the bloodstream to help in the absorption of calcium and phosphorous. This is perhaps one of the most vital functions that Vitamin D3 performs. you can buy vitamin d3 from any chemist.
3. Creatine Monohydrate: Helps muscle cells produce more energy, supports many other functions in muscles improves high-intensity exercise performance, Speeds muscle growth, help with Parkinson’s disease, fight other neurological diseases, lower blood sugar levels and fight diabetes.
4. Vitamin B12: Those guys who do not track their macro and micronutrients often end insufficient in vitamin B12 I would suggest supplementing with vitamin B12 immediately.
5. Multivitamin: It is one of the best products that will complete your overall requirement of vitamin I would suggest you buy a decent multivitamin to make up for any vitamin or mineral deficiencies.
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