Are you working out more? Good for you, but whether your goal is to build muscle, improve stamina, lose weight or get healthy, you should consider your diet carefully. Your workouts will not be as effective if you are not planning what you eat to optimize your gym time.
Although not all workouts require the same fuel, there are some basics that your eating plan should address. Carbohydrates are essential to replenish the glycogen stores your body uses while exercising and protein helps to repair and rebuild muscle. If you do high-intensity workouts or long distance running, it might be necessary to slightly increase your carbohydrate intake on the workout days because you will be using more calories.
Protein is also a vital macronutrient you will need to add to your diet, especially if you are trying to build lean muscle mass. Not only that, but protein is helpful for weight loss because it can reduce your appetite and increase your metabolism.
Fitness experts at Breaking Muscle have highlighted the five best foods to eat to help you to see results quickly. These will power up your next spin on the bike or lift at the gym.
Greek Yogurt
Greek yogurt is high in protein while also low in fat, calories, and sugar. It helps to promote weight loss by reducing your appetite and keeping you fuller for longer while simultaneously building muscle. It also contains probiotics to improve your immune and digestive health contributing to a healthy gut biome. Add a handful of almonds to your yogurt for an even more effective snack and an additional six grams of protein and healthy fats.
Brown Rice
Do not be afraid of carbs! Brown rice is loaded with fiber, complex carbohydrates, proteins, and antioxidants, making it an excellent food to fuel your exercise. Plus, the high fiber causes your body to feel full, thus reducing your intake of calories to help with weight loss. Brown rice is naturally gluten free and is a great carb choice for those with gluten intolerance. Pair your brown rice with kidney beans or lean meat like chicken for even more protein and to contribute to lower body weight and more muscle gain.
Oatmeal
Oatmeal boosts endurance and strength for your workouts and provides the fuel you need to exercise longer. Not only does this hearty breakfast provide complex carbohydrates and protein to aid your workout progress, but it is rich in fiber which helps you feel full. This naturally gluten free grain is delicious with toppings, like nutritious raspberries or blueberries, which contain inflammation fighting antioxidants that help your body to heal after exercise.
Sweet Potatoes
Another great source of complex carbohydrates is sweet potatoes, which are high in fiber and water content, making you feel fuller for longer. These starchy wonders contain vitamin A, potassium, and riboflavin, to name a few, which all aid in the muscle-building process. Try slicing sweet potatoes thinly and putting them in the toaster for a nutritious alternative to your morning toast. You can also roast them in the oven with olive oil and add them to your salads and grain bowls all week.
Eggs
Many people consider eggs a superfood because they are one of the most nutritious foods on the planet and contain at least a small amount of all the nutrients our bodies require. They are very high in protein and are fantastic for building and maintaining muscle after those workouts. Eating boiled eggs as a snack can be a satisfying and filling way to incorporate this nutrition powerhouse into your diet. So cook up a dozen eggs on Sunday for healthy protein filled snacks all week.
A spokesperson from Breaking Muscle commented: "It can often take time to become familiar with the right workouts for your fitness goals, and to add to that, it can be challenging finding where to start when it comes to the best foods to eat. Thankfully, plenty of foods packed with important nutrients fit different fitness goals, whether to increase muscle mass, lose weight, or both. Those who are into exercise must understand that meals and snacks don't need to be complicated, and something as simple as oatmeal and bananas for breakfast won't take a chunk of time out of a busy day."
So try some of these superfoods and listen to your body before and after workouts. Keep a food journal and write notes about how your body feels after eating them. You'll quickly find what works best to power you through your workouts and reach your fitness goals in the long run.
Tell Us What You Think