When it comes to working out, food impacts upon your performance in
different ways, and we all want to get the most from our hard work. We
present you with seven foods that enhance your performance to make your
workout worthwhile. So whether you go running as a hobby, or you’re a
hardened athlete, here are our seven suggestions to enhance your
performance:
Exercise enhancing food 1: Easily digestible fruit
Fruit is nature’s answer to a healthy sugar high, and it provides
carbohydrates to boost your energy levels. Fresh fruit such as bananas
and apples are loaded with vitamin C, antioxidants, and fibre, making
this a fantastic way to give you a natural boost of energy before your
workout. Make sure you opt for easily digestible fruit as those that
are hard to digest – such as those from the citrus family – could hinder
your exercise by causing stomach cramps.
Bowl of fruit
Exercise enhancing food 2: Greek yoghurt
Greek yoghurt is a great pre-workout treat as it contains twice the
protein than normal yoghurt and provides you with good carbs, which are
beneficial for exercise energy requirements. The combination of protein
and carbohydrates in yoghurt are also great for muscle growth. Add in a
few of your favourite tasty berries for extra nutrition and a natural
energy boost.
Exercise enhancing food 3: Bran cereals
Bran cereals are a winning choice when it comes to enhancing
physical performance. They are high in fibre and the betaine chemical
found in bran foods enhances your physical performance and boosts your
metabolic rate. Bran also helps with cell function and prevents
dehydration during exercise. For a healthy, pre-exercise breakfast, fuel
your body with bran flakes topped with fruit to get half your
recommended daily serving of fruit and whole grain before you’ve even
had chance to change out of your pyjamas.
Bowl of bran flakes
Exercise enhancing food 4: Chicken
For up to one hour after exercise, your body will be craving the
nutrients it has lost, so this is the most important time to replenish
your body and re-build your depleted muscles. Eating protein such as
chicken, eggs or fish will provide your muscles with amino acids that
help them to grow back stronger and bigger, so it’s essential that
you’re consuming protein-rich foods to enhance the effects of your
workout.
Exercise enhancing food 5: Liquid meals
Liquid meals such as smoothies and nutrient-rich shakes allow you to
get all the essential post-exercise nutrients in just a few gulps,
making this the perfect way to provide your body with essential
nutrients in the one hour post-exercise recovery period. Most people
find the thought of a big meal daunting after exercise, so topping up on
essential muscle-repairing nutrients in liquid form is a quick and easy
way for your body to access these useful nutrients. Plus, the faster
these nutrients enter your body the more successful you will be in
building muscle and recovering from your workout.
Exercise enhancing food 6: Oatmeal
Oats are your best friend when it comes to prepping your muscles for
a workout, as they provide glucose to fuel your muscles. Oats are also a
great choice for losing weight, as they encourage the body to burn fat
quicker in order to fuel your muscles. Try oatmeal pancakes around three
hours before exercise for a tasty treat that is sure to enhance the
effects of your workout by slowly releasing sugar, ultimately keeping
energy levels on an even keel during your workout.
Exercise enhancing food 7: Trail mix
Nibbling on trail mix is an excellent way to top up on the minerals
lost during exercise. Indeed, a well-prepared trail mix includes a
well-rounded mix of nutrients that are essential for maintaining optimum
energy levels throughout your workout. Trail mix provides protein too,
which is essential for building muscles and prolonging optimum energy
levels so this is the perfect go-to snack before, during, and after your
exercise
