Ten Power Foods to Fuel Your Workout

Are you looking to boost your workout and get better results?

There are many snacks that can give your body that extra boost it needs before working out, or just after to help your recovery. It’s important to make sure your body has the right fuel to sustain itself during a workout. Proper nutrition before and after a workout will help speed up recovery and keep your body protected from fatigue.

Here are some of our top choices for foods to include in your diet to fuel and replenish your body, and your workout.

  1. Nuts: Prior to working out, a handful of nuts such as almonds, peanuts or pistachios provide a little protein to prevent getting hungry. Within a half hour of working out, the protein found in nuts can also help repair muscles and assist in muscle building.
  2. Pumpkin seeds: Pumpkin seeds are a great source of alpha-linolenic acid, a plant form of omega-3 fatty acids which help to fight inflammation and muscle soreness. Pumpkin seeds are also good for your heart.
  3. Bananas: Full of vitamins and minerals, bananas help to stimulate muscles thanks to the potassium and sodium found in this super food. Thirty minutes before a workout, snack on a banana for a quick electrolyte boost.
  4. Apple with nut butter: An apple with a tablespoon of peanut butter or nut butter provides a snack dense in nutrients and low in calories to provide just enough energy prior to a workout. This nutritional powerhouse contains vitamins, minerals, antioxidants plus healthy fats and protein. The mix of natural sugars and protein found in this snack help to release sugar slower, allowing you to stay energized for longer.
  5. Dried fruits: About 1/4 cup of dried fruits before or after a workout provide the body with simple carbohydrates that offer instant energy for your body. Dried fruits also offer healthy sugars to create a quick burst of energy. You can also combine with seeds or nuts in order to prevent insulin levels from dropping.
  6. Chia seeds: With nearly double the protein of other seeds and approximately five times the calcium of milk, chia seeds are a must to keep bones strong. This is a great snack after a workout to provide your body with a large amount of protein, calcium and potassium.
  7. Carrots: This vegetable provides a lot of benefits both before and after your workout. With almost 600% of the daily recommended amounts of vitamin A, carrots also contain vitamin C and selenium, a trace mineral essential to good health.
  8. Smoothies: If you’re looking to refresh your body after working out, try this smoothie recipe that contains Kefir, frozen fruits and protein powder. The delicious smoothie recipe helps your body to refuel after a workout while helping fatigued muscles rebuild.
  9. Yogurt: The magnesium in yogurt provides extra energy for your workout by activating enzymes in your body that are involved in the metabolism of protein and carbohydrates. Yogurt is a great go0to snack for rigorous cardio and weightlifting sessions.
  10. Oatmeal: Oatmeal is the perfect snack for a morning workout. Oatmeal is full of carbs that will wake you right up and keep your energy levels consistent for a morning workout. Oatmeal also contains B Vitamins that lower stress levels and turn carbs into energy. Oatmeal with your morning workout is a perfect way to start your day.

What are your favorite pre- and post-workout foods?

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Photo credit: czarny_bez

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