You want to do it with minimum injury, proper recovery, without hampering immunity and losing muscle while you join a gym. Just going to the gym, lifting weights, cross-training and running miles will not give good results if the nutrition isn't in sync. Diet plays a big role here and can either make or break your gym goals. So here are some nutritious foods which you can.
Before even beginning to the gym, one of the pre-requisites is to rule out any nutrient deficiencies. For instance, for a person who is Vitamin D or calcium deficient, workouts can lead to injury and a weakened immunity. For a magnesium deficient person, workouts can leave bad cramps and delayed recovery.
It's a no-brainer that a balanced unprocessed diet is essential, but what you eat/drink around training is more vital for your progress. The best pre-workout food needs to be a good combination of carbs with protein, as they help you in maintaining good energy levels while working out. For eg, fruits and nut butter (like peanut or almond) or 1 fruit with a handful of nuts or 1 bowl of curd with fruits (yogurt parfait) or boiled sweet potato with a handful of nuts. One of these combos is a must for gym beginners because their bodies aren't used to any physical exertion and a sudden bout without proper fuelling may make them go hypoglycemic and cause dizziness.
Staying well hydrated before a workout is also one of the basic requirements. Do not start with any new activity without attaining good hydration levels. If we start our workout in a dehydrated state, it adversely affects our performance. The water intake must start 2 to 3 hours before a workout or any sporting activity. If a person sweats too much or works out in scorching heat, he must have at least 500-600 ml of water 2-3 hours prior to exercise. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost.
Gym/dietary supplements are not advised at a beginners' stage. They are best suited for people who either have a severe deficiency, suffering from digestive problems that hamper nutrient absorption or a medical condition. Those who are looking at pre or post-wedding weight loss, make sure you start right. Eat nuts, hydrate, get good sleep, as it is the most thing for your health.