Ten Power Foods to Fuel Your Workout

| 3 min read

Healthy dessert with yogurt, nuts, oats and blueberries
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.
  1. Pumpkin seeds: Pumpkin seeds are a great source of alpha-linolenic acid, a plant form of omega-3 fatty acids that help to fight inflammation and muscle soreness. Pumpkin seeds are also good for your heart.
  1. Bananas: Full of vitamins and minerals, bananas help to stimulate muscles thanks to the potassium and sodium found in this superfood. Thirty minutes before a workout, snack on a banana for a quick electrolyte boost.
  1. 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.
  1. Rice cakes: This snack can add some readily available carbohydrates to fuel your workout. Add a few slices of veggies like cucumbers and peppers with some hummus or enjoy with nut butter and bananas.
  1. 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 ingredient to add to a smoothie or yogurt after a workout to provide your body with a large amount of protein, calcium and potassium.
  1. Whole wheat toast: This snack has readily available carbohydrates and fiber to keep you fuller longer. Choosing whole wheat provides a wide range of vitamins and minerals to support your overall health. Top with sliced boiled eggs or a slice of turkey for protein.
  1. 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.
  1. 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 go-to snack for rigorous cardio and weightlifting sessions.
  1. 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?
Photo credit: czarny_bez

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