Exercise requires time and energy, part of taking care of your overall wellbeing requires eating the right food that will provide the right nutrients to help you perform at maximum capacity. A balanced diet full of healthy carbs, fats, and protein is the way to go if you’re to stay committed, inspired, and performing optimally. This applies to what goes into our bodies before and after a workout. Pre-and post-workout superfoods
Whether it’s walking the dog, running a marathon, or lifting weights, exercise requires time and energy. But have you ever considered that being active is also a commitment you make to your mind and body? Doing whatever it takes and often stepping out of your comfort zone to ensure both function at their best.
Part of taking care of your overall wellbeing is eating the right food that will provide the right nutrients to help you perform at maximum capacity. This takes as much dedication as sticking to an exercise schedule, but the benefits that come with it are well worth the effort.
A balanced diet full of healthy carbs, fats, and protein is the way to go if you’re to stay committed, inspired, and performing optimally. This applies to what goes into our bodies before and after a workout, as our bodies shift from fueling movement to repairing those all-important muscles.
During a workout, our muscles use their glycogen stores to fuel our activity which can break down our muscle protein. After exercising, it’s then important to remedy the situation with carbohydrates and proteins that can speed up the process. Here are some great options of foods to eat after you exercise:
- GRILLED CHICKEN AND ROAST VEGETABLES
Chicken is an ideal post-exercise meal as it’s packed with easily digestible protein. This gives your body the amino acids it needs to repair muscle proteins and rebuild muscle tissue. No doubt a tasty side dish, vegetables are also a good source of essential minerals and contain calcium and iron, which can boost your metabolism and increase bone strength.
- TUNA AND WHOLEGRAIN BREAD
As quick and easy as it is delicious, this combination brings all the right nutrients to your after-exercise routine. Tuna fish contains omega-3 fatty acids known to reduce muscle soreness and swelling. Wholegrain bread is a complex carbohydrate that contains B vitamins and magnesium which help to strengthen bones and relieve muscle tensions or spasms.
- HUMMUS AND PITA BREAD
Mashed chickpeas blended with tahini, lemon juice, and garlic equals an unparalleled taste sensation. Don’t underestimate the health benefits that hummus brings with it, too. Known to fight inflammation and control blood sugar levels – it’s a force to be reckoned with. What’s more, the amino acids in the chickpeas when paired with pita bread offer a complete protein combination ideal for muscle repair.
- YOGHURT AND BERRY PROTEIN SHAKE
There’s something about a protein shake that shouts tastiness and convenience. Turns out, it comes with a host of health benefits, too. Protein shakes promote muscle gain, improve performance, and aid in our recovery. Choosing a combo of yoghurt and berries then ensures you’re getting the calcium you need for strengthening bones and a necessary energy boost.
These superfood combinations are sure to get you performing at your best. Why not get creative and try different variations that offer the same results? Either way, nourishing your body with healthy foods will be what helps you reach your true workout potential.
Many recommend consuming carbohydrates before a workout as a way to increase our energy levels so that we can perform at our best. Complex carbs should be consumed two to three hours before, as they take longer to digest, while you can get away with having simple carbs twenty to thirty minutes prior to a session. Here are some great options of foods to eat before you exercise:
- BANANA AND PEANUT BUTTER
This is a well-rounded snack to have before you begin your chosen activity. Why? Bananas are considered a carbohydrate and include powerful antioxidants. Peanut butter then brings necessary protein to the table which helps to optimise muscle repair.
- OATMEAL AND BERRIES
You can’t go wrong with a warm bowl of oatmeal before exercising. Not only is it great tasting, but it’s a sustainable source of energy, too. This is because oatmeal is considered a complex carb that’s high in fibre. Berries on the other hand are known to improve reaction times and help to keep us focused during a workout.
- YOGHURT AND APPLE
For those pushed for time, this quick-sticks meal is ideal. Yoghurt is a dairy product that provides our bodies with both protein and calcium, so it helps to build muscle and keep our bones strong. Besides ensuring a delicious flavour combination, apples also contain fibre which helps to keep us healthy. Added benefits include improving heart health and regulating the body’s sugar levels.
- NUTS AND RAISINS
Whoever said that dynamite comes in small packages wasn’t lying. Case in point: nuts and raisins. Two tiny superfoods with big benefits. Nuts are good sources of fats, fibre, and protein. All of which, when combined, keep us feeling fuller for longer and stabilise blood sugar levels. Raisins are full of antioxidants and contain natural sugars which give your body little boosts of energy as you work out.
For more nutrition tips visit herbalife.co.za/nutrition-tips