Want a better sweat session? Find out which fitness foods can help improve your workout. Want to give your routine a boost? Five key ingredients can give your body an extra edge when exercising or recovering from your workout. Here are the ingredients that can help power your next exercise session.
1. PEANUTS
The most protein-rich nut of them all gives you quality protein, which is important for muscle building.
Pre-workout: A little protein staves off hunger without overtaxing digestion.
Post-workout: Protein helps repair muscles and stokes your body’s muscle-building machinery, especially when consumed within a half hour after exercise.
2. OATS
Oats are rich in carbohydrates, the fuel your muscles prefer.
Pre-workout: Fiber-rich oats supply sustained energy.
Post-workout: They provide a healthy amount of carbs to replenish depleted glycogen stores.
3. DRIED BLUEBERRIES
Dried blueberries are a super tasty and antioxidant-rich alternative to raisins.
Pre-workout: The easily digested carbohydrates in blueberries fuel muscles, and their fiber provides staying power.
Post-workout: Polyphenolic compounds in blueberries may help combat oxidative stress in muscles, potentially preventing soreness and inflammation.
4. CHOCOLATE CHIPS
You probably don’t need us to justify why you should snack on a handful of chocolate chips or an energy bar containing them, but there actually are some great health reasons for adding them.
Pre-workout: Antioxidants in dark chocolate help prevent muscle soreness later on. One study of cyclists showed that dark chocolate helped reduce oxidative stress in muscles, a component of soreness. Animal research suggests chocolate’s epicatechins can boost leg strength and endurance capacity.
Post-workout: Dark chocolate provides flavonols, compounds that can help improve blood flow, which brings more oxygen to replenish your hardworking muscles.
5. PUMPKIN SEEDS
Pumpkin seeds are good sources of alpha-linolenic acid, a plant form of omega-3 fatty acids that can help fight inflammation, a factor in muscle soreness. While they’re not as potent as fish-based omega-3s in producing these benefits, they’re also (like exercise) good for your heart.
Pre-workout: Snack on some pumpkin seeds a few hours before your workout to bolster your energy.
Post-workout: Pumpkin seeds are a good source of zinc, a key nutrient for recovery that helps repair muscle tissue.
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