Energy used during training
Our bodies depend on adequate food for fuel to power all of our functions. Therefore, it is important to know the functions that different foods fulfill. The proteins, fats, and carbohydrates in your diet are converted into energy through a process called adenosine triphosphate, or ATP. ATP breaks down and releases energy, making muscle movement possible. Each type of nutrient plays a different role in ATP.
Carbohydrates are your strongest fuel, providing energy for high-power exercise, while fats are good for longer, lower-energy activities.
Proteins will play a bigger role in post-workout repair and maintenance as they rebuild and repair muscles. It is important to remember the different roles that food plays when structuring your power workouts.
• Vitamin B
• And more!
The Best Foods That Boost Your Power Workouts
1. Bananas are great to eat before a workout because they are full of digestible carbohydrates and potassium. Carbohydrates are the main fuel for your training and potassium will help your nerves and muscles perform.
2. Eggs are an easy way to meet your body’s protein requirements, with 10% protein packed into just one egg. The protein within eggs is the most complete of all dietary proteins and is packed with important amino acids. Eating eggs is a great tool to promote a healthy recovery from training.
3. Black beans contain a healthy balance of necessary carbohydrates and proteins. The carbohydrates in these beans are high in fiber, resulting in slower breakdown and greater resistance to training. They also have folate, a vitamin that contributes to cardiovascular health. Never underestimate the power of beans.
4. Fruit smoothies are packed with nutritious fruits, rich in carbohydrates and protein. The carbohydrates in your shake provide fuel for training and the proteins are slowly broken down for muscle repair.
5. Dark chocolate has antioxidant and anti-inflammatory qualities, which can aid in a more successful exercise routine. Good to know that you can eat your chocolate and your muscles too. It has even been shown to lower cholesterol with moderate consumption.
6. Whole wheat bread is a good source of necessary carbohydrates or fuel. Use whole wheat bread as a base for a pre-workout snack with a slice of shaved chicken, almond butter, or peanut butter.
7. Sweet potatoes are low in calories, but very rich in carbohydrates and vitamins. Carbohydrates and potassium fuel your workout, and vitamin A, vitamin C, iron, and other minerals contribute to increased performance.
8. Coconut oil is a “medium chain” fat, which means that it is easier to digest than other commonly consumed fats. This oil will help increase energy and metabolic efficiency.
9. Oats are high in fiber. This means that as the oats break down, the carbohydrates are slowly released into the bloodstream. This helps keep energy levels high throughout your workout. Oatmeal also contains a lot of B vitamins, which helps in the body’s energy conversion.
10. Avocados provide the body with a healthy source of fat to promote endurance. They are also powerful in vitamin C, folate, vitamin K, and more. They also contain vitamin B, which plays a very important role in the body’s energy.
Ideas for eating after training
• Greek yogurt with granola and fruit of your choice
• Hummus and pita
• Chicken with whole wheat pasta
• Whole wheat bread with almond butter
• Tuna and brown rice crackers
• Salmon, brown rice and salad
• Cereal with organic milk
• Egg white omelette with vegetables
• Chocolate milk
By adding vitamin- and nutrient-rich ingredients to your diet, you’ll add a powerful punch to your exercise routine. Provide your body with the proper balance of carbohydrates, fat, and protein and you will learn to meet and then exceed your fitness goals.