10 Foods That Will Boost Your Workouts
Exercise on an empty stomach? Sip the least amount of water throughout your exercise? Some resort to these tactics to lose weight, but are they the most effective?
Our body needs fuel from food and water to exercise. If you eat the right food before, after, and during your workout, you will get a boost in energy. Some foods also have restorative properties that will help you recover faster after intense workouts. If you want to stay tone and fit at the arena, you may want to eat these foods:
Before Working Out
1. Pomegranate
Fruits are great as an energy booster pre-workout but poms offer more. Poms fuel you pre-workout, keep you energetic throughout the workout, and speed-up recovery. It also packs antioxidants that can reduce muscle soreness and inflammation.
2. Leafy greens
Adding leafy greens to your daily diet can do wonders for your body in the long-term. Kale, spinach, arugula, and watercress are all good choices. These foods not only give you iron, but they also pack vitamin E and beta carotene to decrease muscle damage after workouts. Opt to add a splash of olive oil as well to enhance absorption of the nutrients.
3. Bananas
Didn't have time to eat healthy salads 2 hours before your workout? When you have 5 minutes to spare before your workout, get a boost of energy by snacking on a banana. This fruit is rich in potassium that can help prevent muscle cramps. Banana can also help you last workouts longer than an hour. For long workouts, eat 1/2 a large banana for every 15 minutes.
4. Fruit and yogurt smoothie
Make your own healthy smoothie instead of going for a commercial powder mix that is high in added sugar. Fruit packs carbs while yogurt has protein to energize you for your workout. Drinking it cold can boost your energy further.
5. Cold water
A British study revealed that drinking at least 30 oz. of chilled water 30 mins. before cycling helped cyclists last 23% longer than those who drank lukewarm water. When you drink cold water, your body will take longer to heat up and slow down so you can do more with your workout.
After Working Out
6. Eggs and whole grains
Pro cheerleaders have a lot to do before and after working out. You will need to maintain your energy throughout the day. A post-workout meal of scrambled eggs and whole-wheat toast help build muscle and keep blood sugar levels in check. Need a quicker option you can toss in your gym bag? Pack whole-grain crackers and a hard-boiled egg instead.
7. Salmon and sweet potato
This combination packs fiber, carbs, protein, and omega 3's. These nutrients can ease muscle inflammation and soreness and keeps you full post-workout.
8. Greek yogurt
Protein is essential post-workout for muscle recovery. Greek yogurt has twice more protein than regular yogurt. Aim to eat a cup after working out and before bed to boost muscle repair and strengthen lean muscle.
9. Ginger tea
Hard workouts can leave us with sore muscles and intense aches. Don't let resistance training leave you sluggish for boot camp. Sip on ginger tea made with raw ginger root to lessen muscle soreness.
10. Green tea
A Brazilian study found out that drinking 3 cups of green tea a day for a week led to fewer cell damage from resistance training. Like ginger tea, green tea can help speed up muscle recovery after intense workouts.
Final Words: Workout meal plan
To boost the efficiency of pre-workout foods, it is best to eat them 1-3 hours before working out. Post-workout foods are best consumed within an hour after working out.
For water, drink about 2 cups of water before working out, 1/2 cup every 15 minutes, and 2 cups for every pound lost after the workout.
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