If you’ve been looking for a way to improve your workout performance and overall health, then you’re going to want to read this. You may have heard it before, but it’s worth repeating: You are what you eat. If you’re eating a lot of junk food, you’re going to feel like junk. But if you’re eating properly, you’ll feel great. When it comes to working out, getting in shape – and remaining as such – helps to boost your metabolism, burns fat, and builds muscle. However, to do that, you need to eat the right foods to support your workouts and help your body recover after a tough workout session. This is when nutrient-rich foods come into the scene. They can help boost your training sessions and give you the energy you need to make it through exercises.
What Are Workout-Enhancing Foods?
Workout-enhancing foods are meals that have enough nutrients in their properties to give you a natural boost during your workouts. Whether you are in the bulk or cut period, you need to include them in your diet if you want to achieve the results you’re looking for.
Now, when you consume nutrient-rich edible you:
- Give energy to your body.
- Help your body repair and grow muscle.
- Ingest proteins and fiber content.
These attributes will allow you to get stronger and faster while having a healthy diet and without using chemicals.
How Food Increases Endurance During Training
If you’re training for a long-distance race or you are a gym rat or exercise lover, strengthening your body with the right foods is essential. The food you eat can have a big impact on how well your body functions during training. The right diet will help you:
- Charge your body with protein and carbohydrates to use them as fuel.
- Increase mental focus.
- Decrease recovery time between workouts.
The wrong diet will do the opposite — especially for athletes who are training regularly or competing often. That’s why the best way to get optimal nutrition from your diet is to make sure it’s balanced and includes all of the essential vitamins, minerals, and nutrients that your body needs to function properly. In general, a healthy diet not only builds muscle strength but also helps prevent injuries.
11 Nutrient-Rich Foods to Include in Your Diet
If you’re trying to lose weight, it can be hard to know exactly how much food you need to eat. Shaun Cunningham, Founder at FutureKind, believes that any person that is willing to do what it takes to achieve their fitness goals needs to ensure that they include amino acid rich foods in their diet. He said: “It’s now well-known that you need protein-based amino acids in order to build muscle, maintain a healthy body weight, and regulate several of your body’s key functions.” Thank nature there are plenty of ways to make sure that you’re getting all the nutrients your body needs. Here are some nutrient-rich foods that you can include in your diet:
Almonds
Almonds are packed full of vitamin E, which aids in muscle growth and development. They’re also a great source of fiber and protein which keeps you feeling fuller longer so you’re less likely to snack on junk food between meals or during workouts.
Berries
Full of antioxidants that help fight off free radicals and prevent oxidative stress. Berries are also an excellent source of vitamin C, which is essential to the production of collagen, a protein that helps support your immune system, bones, teeth, and gums. They’re also high in potassium and fiber, which helps keep your blood pressure under control.
Greek Plain Yogurt
Greek yogurt contains protein, calcium, and probiotics that can help boost your workout. The probiotics in Greek yogurt can help you keep your digestive system healthy and prevent bloating after eating certain foods that your body can’t stand. Probiotics are also helpful to maintain the immune system, which is important during cold and flu season.
Grilled Chicken
Grilled chicken is a great source of protein, which helps you build and repair your muscles. It also contains iron and zinc, both essential for muscle growth. The best part about grilling your chicken is that it doesn’t add any extra fat or calories to your meal.
Bananas
Bananas are high in potassium, which helps the body’s cells absorb oxygen more easily during exercise. They also contain magnesium and vitamin B6, which support muscle relaxation and reduce fatigue.
Vegetables
Vegetables are a great source of nutrients, vitamins, and minerals. They’re also low in calories and high in fiber, which means they can keep you full and satisfied for hours. They aren’t just for salads or side dishes; they can be a great addition to your main meals. Try adding broccoli, spinach, or brussels sprouts to your dishes!
Peanut Butter
Peanut butter is a popular choice for breakfast, but it is an additional food that you can add to your diet. It is rich in protein, and it is low-fat and high in fiber. In addition, peanut butter is a source of healthy fats, which can help you to make your skin look fresher and younger.
Beets
Beets are a vegetable full of fiber, sugars, and nutrients. Including them in your diet will help you lose more fat as long as you train. Beets can help you in weight loss, as it has depurative and satiating properties.
Eggs
Eggs are an excellent source of protein and vitamin D. They’re also low in calories and fat, so they make a great addition to any meal plan.
Milk
Milk is another good source of calcium along with other essential vitamins like vitamin A and vitamin D. It also contains carbohydrates to give you extra energy during exercise sessions that last longer than 45 minutes.
Apples
Apples contain pectin fiber, which helps prevent blood sugar spikes after eating carbs or sugary foods. They also have plenty of vitamins C and E, which protect you against cell damage caused by free radicals released during exercises.
5 Nutrition Rules to Follow
Maintaining a healthy diet is important. With so many calories and so many nutrients to consider, it can be easy to accidentally eat something that isn’t good for you. That’s why we have prepared 5 nutrition tips that you could follow to keep your diet in check when using nutrient-rich foods:
Give Your Body Enough Energy
Your body needs energy. Period. If you want to train hard and see gains, you need to:
- Eat the right foods.
- Drink enough water.
- Sleep at least 8 hours per day.
If you do these three easy steps, you will feel more motivated and energetic as your body will be full of energy and ready for the day.
Fuel Up With Carbs
Carbohydrates, along with fats and proteins, are one of the main nutrients found in drinks and food. Your body converts carbohydrates into glucose. Glucose, also known as blood sugar, is the main source of energy for your tissues and organs. This is why the inclusion of carbohydrates in the diet is so important to control your blood sugar and stay strong. Make sure to avoid highly-processed forms of carbohydrates though.
Consume Enough Protein
Proteins are fundamental macronutrients in a healthy diet. You need their contribution to develop and repair muscles and tissues. It also helps your body to transport some substances in the blood, such as lipids or minerals. Proteins also play an active role in the body’s defense system and generate a feeling of satiety, helping to control weight.
Unsaturated Fats Are Your Friend
Some people are advised to avoid saturated fats – which is right – but unsaturated fats are another story. The best-unsaturated fats to consume are the ones found in foods like avocados, olive oil, and coconut oil. They help you to lower cholesterol levels and blood pressure, while also improving blood sugar.
Eat Enough Throughout the Day
Healthy eating is not easy to achieve, especially if you think that the best way to lose weight is to stop eating. The best thing to do is to eat five meals a day, with fresh, quality products and adequate portions.
In Summary
Many people feel like they need to cut calories and/or certain nutrients while they are training or working out. To ensure that you gain the energy, focus, and performance to stay motivated and succeed during training sessions, there are nutrient-rich foods that help you achieve this. Consuming them will grant you better results at the gym while staying healthy.
Disclaimer: This information is only meant as guidance. We are not nutritionists here at Jefit. For further nutrient and diet advice, consult with your doctor.
Stay Strong Together
Jefit, named best strength training app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others. We offer a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio coaching cues, and can share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Read the scientific paper published in the Journal of Medical Internet Research using the Jefit app.
