If you want to improve your workout results, then it is not enough to just exercise but also to diet or eat right. In order to achieve this, you must balance the intake of carbohydrates and proteins.
Eating right will not only help you fuel your body but also help increase your endurance levels. Here are some top foods to boost your workout results.
Apple
While taking an apple a day would keep the doctor away, it is also a great food that would help you increase your endurance levels. Apples are rich in an antioxidant called the quercetin.
This ingredient that is present in the fruit would help you do exercises for a longer period of time by supplying more oxygen to the lungs.
Milk
You need not have to drink any energy drink after your workout. In fact, the best natural energy drink is either milk or chocolate milk. Both of these contain a mix of carbohydrates and proteins.
Yogurt
If you train constantly, it may take a toll on your immune system and this would also leave you susceptible to upper respiratory tract infections. However, according to the latest research studies, the probiotics present in yogurt may keep you healthy.
What’s more, yogurt contains a healthy mix of proteins as well as carbohydrates. So, it is one of the best post-workout foods you could take in.
Energy bars
Go for a few energy bars before your workout since these will increase your energy levels and thereby help you to reduce weight faster. However, make sure that the sugar levels in the energy bars are not higher than those in candy bars.
Veggie frankie
If you are the kind of person, who heads to the gym right after your breakfast, then you should consider preparing a veggie Frankie for yourself. This will give you the proteins needed to be able to workout better.
Turkey leaf wrap
Turkey contains proteins that are easily digested. You could also add a few lettuce leaves to the wrap if you want to reduce the calories and the carbohydrates. This is the best choice for those who abstain from gluten and grains.
Salmon
Seafood is a rich source of Omega 3 fatty acids, which are very good for the health. It makes your metabolism highly efficient.
It will also keep you from getting hungry quite often. What’s more, seafood contains proteins that are abs-friendly and help you to burn fat.
Fruit and cottage cheese
If you are undergoing circuit training, then this is the best food to help you with your efforts. Cottage cheese does not contain lactose and is considered one of the best sources of protein.
If you need extra energy to keep your endurance levels high, then you would need to add a banana or two to this recipe. As compared to the other fruits, banana contains more carbohydrates, which are essential for the efficient functioning of the nerves.
Oatmeal
If you are not supposed to eat anything that is heavy before your workout and would require remaining hungry for a few hours during your workout, you would need to consider taking oatmeal.
It is a great source of energy, especially when you add a fruit or two to it. Oats are rich in fibre and facilitate the slow release of carbohydrates, thus ensuring that you get a steady supply of energy during your workout.
Fruit smoothies
If you are looking for the perfect snack before your workout, then fruit smoothies are right for you. Not only can they be rapidly digested but they are also protein rich.
Peanut butter sandwich
If you want to prepare a peanut butter sandwich, you should consider buying multigrain bread instead of ordinary white bread. You should have this before workout if you want a protein rich food item to help you keep going at the gym.
Chicken with brown rice
If you always workout before going to the office or to college, then you should consider eating brown rice with chicken. Not only is this food item a rich source of lean proteins but also of fibre.
Almonds
These delicious nuts contain lots of fibre, Vitamin E, and proteins. They also contain magnesium, which helps in maintaining muscle tissue and producing energy.
What’s more, they also regulate the blood sugar levels of a person. You should, therefore, consume these nuts before going to the gym to workout.
Sweet and spicy trail mix
Even though nuts are rich in calories, they also supply the body with the proteins needed during workout. Eating nuts will also help you if you want to put on muscle mass.
However, you need to be careful not to eat too much of this mix since it might set you back if your goal is to lose weight. Eat this if you are undergoing circuit training and wish to increase your endurance levels during workout.
Soy
Not only is soy a rich source of proteins and antioxidants but also of fibres. Roast the soybeans and then, eat them before your workout if you want to gain muscle mass.
You could also drop some soybeans in milk, grind it, and drink it if you are looking for some good meal replacement.
Leafy greens
Not only are leafy greens known to prevent cancer, but they are also known to help you lose weight. What’s more, leafy greens are low in calories. They also help in muscle contraction since they contain lots of calcium. This is important for losing weight.
Maca
This root that comes from Peru is known to not only increase the stamina of the person consuming them but also their energy levels. This is important to help you lose weight faster.
Nectarine salad
Even though your fitness group will help you to lose weight, it will not be enough and the sessions would still be exhausting. The beets present in the nectarine salad will help you lose weight by increasing the production of nitric oxide in the body while you workout.
Cooked freekeh
Freekeh is one of the most ancient grains that are low on the glycemic index. You should consider topping freekeh with some fruits if you want some additional carbohydrates to burn.
If you want, you could also add some flaxseeds. This will provide you with some additional fibre.
Legumes and sprouts
Legumes and sprouts are some of the healthiest snacks in the world to eat before workout. Sprouts are rich in Vitamins C and K, fibres, minerals, and proteins.
The complex carbohydrates that are present in sprouts take a lot of time to break down and this releases energy that gets released steadily to the body.
Caffeine
According to research studies, caffeine increases the energy levels of a person and thereby, enhances his or her performance in the gym.
While some caffeinated drinks are sugary and carbonated and result in gas pains, it could be a great energy booster that should be consumed pre-workout.
Whole wheat bagel
A bagel made of whole wheat and multiple grains on which a drizzle of honey has been added comprises both simple carbohydrates that burn quickly and complex carbohydrates that take a lot of time to burn.
Kiwi fruit
The kiwi fruit contains lots of minerals and vitamins per gram as compared to any other fruit. It is rich in potassium, Vitamin C, antioxidants and fibres that help relieve your muscles from soreness.
Sweet potatoes
Not only do sweet potatoes contain lots of carbohydrates but they also contain beta carotene, which protects the body against the free radicals that float in the body.
It also contains potassium and Vitamin D that not only help relieve muscle cramps but also provide energy boost during your workout.
Orange juice
It is important to replenish the fluids that have been lost from the body during your workout. Drinking orange juice will help you feel fresh even after your workout since it contains potassium and Vitamin D.
Cereals with milk
Even though people prefer to take cereals during their breakfast, you can actually take them anytime during the day.
They are a rich source of fibre, proteins, calcium, and carbohydrates. They also replenish the fluids that have been lost in the form of sweat during your workouts.
Grapefruit
When you eat grapefruit before your workout session, you would find that it helps you restore the fluids that you lost from the body during your workout. It also supplies the body with essential minerals and vitamins.
Tofu scramble
Even though six ounces of tofu is a hefty serving, it would help provide enough proteins for your workout session. You should also consider adding a yellow bell pepper to it so that you could benefit from it too.
Lentils
Lentils are not only rich in Vitamin B, carbohydrates, iron, fibre, zinc, potassium, copper, and calcium. Moreover, since they are low in fat, they make the best foods to be consumed pre workout.
Pretzels
This is one of the best pre-workout snacks that a fitness enthusiast could ever have before hitting the gym. Eating pretzels would help in increasing the energy levels in a person and help him or her perform well in the gym.
Crackers
Crackers are a must for those, who are trying to lose weight. They are rich in carbohydrates, which get burnt easily during workout sessions.
Hummus
In case you are looking for a snack, which will not only give you energy during workout but also satisfy your hunger, then you should consider taking hummus with red hot chilli peppers.
It is a good source of carbohydrates, iron, and protein. What’s more, when you pair an iron rich food with one rich in carbohydrates, it would help you lose weight faster.
Raisins
Raisins and dried dates would help you to lose weight faster by increasing your endurance levels at the gym. You would be able to pump a lot of iron when you consume these foods.
Cream of wheat
The consumption of excessive fibre may cause you to suffer from cramping. If you do not want to eat foods that have too much roughage, then you should consider eating an English muffin or a frozen waffle.
Granola
Granola is rich in carbohydrates even though it is not high in volume. As a result of this, you would not feel that it is occupying too much space in the stomach.
Carrots
Carrots are rich in minerals, vitamins, and complex carbohydrates. They provide the body with the energy that is required for working out.
Butterscotch chips
You could snack on butterscotch chips before workout since they would not only help you get enough energy to workout but also a hearty dose of protein, which would give you high energy to perform at the gym.
Brownies with dates
If you add dates to brownies, they would give you the iron that you need to exercise. What’s more, dates are rich in fibre and when they are added to brownies, they make a healthy snack.
Zucchini sushi rolls
This food that is not from the sea is packed with tasty vegetables to give you an antioxidant boost. The avocado pesto present in these rolls adds to the proteins and the other nutrients.
Spirulina balls
Spirulina when made into balls can give you the nutrition you require in order to workout at the gym. You could also add some coconut milk to make these balls taste good if you want.
Kefir
It is a food that should be taken post-workout. It is a source of fast acting carbohydrates, Vitamin B, calcium, potassium, and probiotics.
Fruit salad
Not only do fruits contain lots of vitamins and minerals but they are also a rich source of proteins that could be easily burnt. What’s more, fruits can help you fight the free radicals floating in the body.
It will help relieve the muscles that have become sore after workout. Most fruits contain the nutrients that are essential to help recover the muscles that have faced a lot of wear and tear during your workout.
