Ashwin Fitness is a focused training environment for individuals who want to improve strength, build muscle, develop conditioning and work towards their fitness goals with structured training and proper technique.
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Ashwin Fitness is a focused training environment for individuals who want to improve strength, build muscle, develop conditioning and work towards their fitness goals with structured training and proper technique.
Choose nutritious foods and build a balanced diet to support your energy, strength, recovery, and overall fitness.
Great food choices to support muscle growth and recovery.
| Food | Serving | Protein |
|---|---|---|
| Chicken Breast | 100g | 31g |
| Eggs | 2 Large Eggs | 13g |
| Paneer | 100g | 18g |
| Greek Yogurt | 100g | 10g |
| Lentils | 100g Cooked | 9g |
| Chickpeas | 100g Cooked | 9g |
| Milk | 250ml | 8g |
Quality carbohydrates for daily energy and workouts.
| Food | Serving | Carbohydrates |
|---|---|---|
| Brown Rice | 100g Cooked | 23g |
| Oats | 100g | 66g |
| Sweet Potato | 100g | 20g |
| Banana | 1 Medium | 27g |
| Whole Wheat Bread | 2 Slices | 24g |
| Quinoa | 100g Cooked | 21g |
| Apple | 1 Medium | 25g |
Fiber-rich foods to support digestion and overall health.
| Food | Serving | Fiber |
|---|---|---|
| Chia Seeds | 28g | 10g |
| Almonds | 28g | 3.5g |
| Oats | 100g | 10g |
| Lentils | 100g Cooked | 8g |
| Chickpeas | 100g Cooked | 7.6g |
| Apple | 1 Medium | 4.4g |
| Broccoli | 100g | 2.6g |
Natural sources of essential vitamins for everyday wellness.
| Food | Main Vitamin | Key Benefit |
|---|---|---|
| Carrots | Vitamin A | Supports vision & immunity |
| Orange | Vitamin C | Supports immunity |
| Spinach | Vitamin A, C & K | Supports overall health |
| Eggs | Vitamin B12 & D | Supports energy & bones |
| Almonds | Vitamin E | Supports cell protection |
| Sweet Potato | Vitamin A | Supports immunity & vision |
| Bell Peppers | Vitamin C | Supports immunity & skin |
Important calcium sources for strong bones and muscles.
| Food | Serving | Calcium |
|---|---|---|
| Milk | 250ml | ~300mg |
| Yogurt | 100g | ~110mg |
| Paneer | 100g | ~200mg |
| Almonds | 28g | ~75mg |
| Chia Seeds | 28g | ~180mg |
| Sesame Seeds | 28g | ~280mg |
| Tofu | 100g | ~350mg |