Foods to boost your workout

							                Foods to boost your workout

Easily digestible fruit: Fruit is nature’s answer to a healthy sugar high, and it provides
carbohydrates to boost your energy levels. Fresh fruit such as bananas and apples are
loaded with vitamin C, antioxidants, and fibre, making this a fantastic way to give you a
natural boost of energy before your workout. Make sure you opt for easily digestible fruit as
those that are hard to digest – such as those from the citrus family – could hinder your
exercise by causing stomach cramps.Bowl of fruit.

Greek yoghurt: Greek yoghurt is a great pre-workout treat as it contains twice the protein
than normal yoghurt and provides you with good carbs, which are beneficial for exercise
energy requirements. The combination of protein and carbohydrates in yoghurt are also
great for muscle growth. Add in a few of your favourite tasty berries for extra nutrition and a
natural energy boost.

Bran cereals: Bran cereals are a winning choice when it comes to enhancing physical
performance. They are high in fibre and the betaine chemical found in bran foods enhances
your physical performance and boosts your metabolic rate. Bran also helps with cell function
and prevents dehydration during exercise. For a healthy, pre-exercise breakfast, fuel your
body with bran flakes topped with fruit to get half your recommended daily serving of fruit and
whole grain before you’ve even had chance to change out of your pyjamas.

Chicken: For up to one hour after exercise, your body will be craving the nutrients it has lost,
so this is the most important time to replenish your body and re-build your depleted muscles.
Eating protein such as chicken, eggs or fish will provide your muscles with amino acids that
help them to grow back stronger and bigger, so it’s essential that you’re consuming protein-
rich foods to enhance the effects of your workout.

Liquid meals: Liquid meals such as smoothies and nutrient-rich shakes allow you to get all
the essential post-exercise nutrients in just a few gulps, making this the perfect way to
provide your body with essential nutrients in the one hour post-exercise recovery period.
Most people find the thought of a big meal daunting after exercise, so topping up on
essential muscle-repairing nutrients in liquid form is a quick and easy way for your body to
access these useful nutrients. Plus, the faster these nutrients enter your body the more
successful you will be in building muscle and recovering from your workout.

Oatmeal: Oats are your best friend when it comes to prepping your muscles for a workout,
as they provide glucose to fuel your muscles. Oats are also a great choice for losing weight,
as they encourage the body to burn fat quicker in order to fuel your muscles. Try oatmeal
pancakes around three hours before exercise for a tasty treat that is sure to enhance the
effects of your workout by slowly releasing sugar, ultimately keeping energy levels on an
even keel during your workout.
Trail mix: Nibbling on trail mix is an excellent way to top up on the minerals lost during
exercise. Indeed, a well-prepared trail mix includes a well-rounded mix of nutrients that are
essential for maintaining optimum energy levels throughout your workout. Trail mix provides
protein too, which is essential for building muscles and prolonging optimum energy levels so
this is the perfect go-to snack before, during, and after your exercise.

Almonds: Don’t misjudge them as fattening because the fats that almonds contain are
monounsaturated fats. The kind of fats you should completely avoid before workout would
include butter or cheese products as they will make you lazy and tired. Almonds also contain
omega 3s that instantly energise your mind.

Banana: Banana contains carbohydrates that can be easily digested. Banana also contains
potassium which improves the nerve functions. Potassium also helps you during your
workout by keeping your muscles strong during your weight trainings. You can also eat any
other fruit that contains natural sugar and will not add calories but at the same time provide
you with enough energy to keep you going through your workout.

Chocolate: When you need an instant energy boost, chocolates can come in really handy.
Chocolates contain compounds that help you gain energy. But watch it and eat only a little,
as a bar of chocolate abounds in sugar, fat and calories. Opt for dark chocolate as it contains
lesser calories than all the other chocolates.

Lentils: Lentils contain Vitamin B, fibre, carbs, magnesium, zinc, potassium and calcium.
Lentils contain all the contents that we told you individually in the above ingredients. Apart
from this, it is very low on calories. Eat a small bowl of sprouted lentils and add a pinch of
rock salt for taste. But don’t overdo it as you might end up getting an upset stomach.