Getting the most out of a workout depends on the physical effort put in during the session but more importantly, the fuel you give your body throughout the day. Food choices make a significant impact on training better and recovering faster. So here is a list of foods to include in your diet to make every workout more effective.
The foundation of every balanced diet is carbohydrates, fats, protein, fruits and vegetables. Carbohydrates provide glucose to fuel a workout, fats and, protein promote recovery and fruits and veggies reduce any inflammation caused by a workout. While specific food choices depend on personal lifestyles and goals, here are six foods that can help make the most of a workout.
Oats are a nutrition packed whole grain that can be included to either a pre or post workout meal. They are a good source of carbohydrates and fiber and contain more protein than other grains. They support healthy weight loss and may even help lower blood sugar levels.
Apples are the perfect pre-workout energy boost you need to power through a workout. Their natural, easy to digest sugars are a great source of carbohydrates. Without glucose, you are likely to feel weak and get tired quickly during a workout. Eating an apple will ensure you have enough glucose for your workout and improve overall stamina.
3. Greek Yogurt:
Greek yogurt is a less sugary alternative to regular yogurt and is packed with protein. After a workout, the amino acids in greek yogurt help repair damage caused by exercise and keep you satisfied for a long time. Greek yogurt is also high in Calcium which is essential for bone health. Sticking to plain, unsweetened yogurt is a way to make this healthy snack even healthier.
4. Nutritional Yeast:
Nutritional yeast is typically used in vegan food for its high nutritional content and natural cheesy flavor. It contains all the essential amino acids that human beings need to get through their diet so it is high in protein. Nutritional yeast is also rich in B-12 and trace minerals.
5. Nut Butters:
Almond, cashew, peanut and hazelnut butter. Not only are all of these nut butters delicious, but also high in healthy fat, protein, and phytochemicals. The type of healthy fat in nut butters is reported to help improve cholesterol levels by the Mayo Clinic. Nut butter on a slice of bread is the exact mix of fat and carbs that your body needs after a workout.
There’s a good chance that berries are already a part of your diet and here’s why that’s a good thing. Berries are packed with antioxidants which reduce inflammation and fiber that improves heart health. They may improve blood sugar levels and are rich in vitamins and minerals.
Healthline - 9 Health Benefits of Eating Oats and Oatmeal
Healthline - How To Choose The Best Yogurt for Your Health
Mayo Clinic - Cholesterol: Top Foods To Improve Your Numbers
Joseph, Shama V., Indika Edirisinghe, and Britt M. Burton-Freeman. "Berries: Anti-inflammatory Effects in Humans." Journal of Agricultural and Food Chemistry 62, no. 18 (2014): 3886-903. doi:10.1021/jf4044056.