Going hard in the gym will help get you closer to attaining your fitness goal, but you also need to incorporate a proper diet. Eat foods rich in antioxidants, proteins, carbohydrates, minerals, vitamins, and healthy fats as they impact the effectiveness of your workout and help in recovery.
It may be tempting to skip a meal before a workout, but your body needs that fuel for you to achieve maximum performance while training. Failure to eat before workouts reduces blood sugar levels, which translates to fatigue and headaches. Adding these foods to your diet will increase the performance of your workouts.
· Chia seeds
These seeds may be tiny, but their nutritional value is high. From 28 grams of chia seeds, you get a good amount of fibre and protein. They also have omega-3 fatty acids that help raise the ‘good' cholesterol and prevent heart attacks and stroke. Chia seeds also contain calcium, manganese, magnesium, and the recommended amount of phosphorus. The seeds are a natural anti-inflammatory, making them great for muscle recovery. They can be eaten raw or cooked. Consider adding a couple of tablespoons to your smoothie or sprinkle them on apple slices after a workout.
· Chickpeas
Chickpeas are a type of legume and are a great energy source full of iron that helps transport oxygen around the body, thus, fastening recovery. Consider eating chickpeas before your workout for sustained energy and improved endurance and performance. They are simple to prepare and provide your body with protein, carbohydrates, and fibre. You pack up on proteins, fibre, calories, and healthy fat. Chickpeas are also cholesterol-free, low in sodium, contain vitamin B6, folate, soluble fibre, vitamin C, and phosphorus.
· Eggs
Eggs are an excellent source of protein as they aid in muscle building and are full of essential nutrients. They contain iron, selenium, phosphorus, vitamins A, B12, B2 and B5, folic acid, and riboflavin, making them a great fuel source during intense workouts or a great snack afterwards helping with quick recovery. Eggs have a unique nutrition profile perfect for athletes of all ages. They boast vitamin D, which reduces the risk of fracture, total body inflammation, illness and impaired muscle function.
For best results, the ideal eggs are free-range, pastured, and rich in omega-3.
· Sweet potato
This tuber is a great pre-workout and post-workout food rich in vitamins, antioxidants, fibre, and minerals. Sweet potato provides longer-lasting energy for strenuous workouts because it is a slow-release carbohydrate. A cup of sweet potatoes is loaded with all the goodness your body needs to repair. Vitamin C and B6, manganese, and potassium are useful in muscle repair and fatigue prevention. Consider switching from white potato to sweet potato for more benefits.
· Quinoa
Quinoa is high in protein and contains the nine essential amino acids that make it a complete protein. It is a great post-workout meal because it enhances muscle-protein synthesis. Being a complex carb, it provides longer-lasting energy to fuel your workouts since it is metabolised slowly. Quinoa is high in fibre, antioxidants, potassium, phosphorus, calcium, iron, and vitamins B and E. It also helps to neutralise and prevent free radicals caused by training— an excellent substitute for rice that is easy to cook.
· Supplements
Consider adding supplements to your workout routine as they offer you a nutritious diet helping your body repair. Common supplements include:
1. Branched-chain amino acids (BCAAs)
This supplement contains a group of three essential amino acids: Leucine, Isoleucine, and Valine, which provide various benefits to support an active lifestyle. These benefits include reducing fatigue during workouts, reducing muscle soreness, increasing muscle growth, and preventing muscle loss. The supplement also enhances performance and increases energy at the gym. It is excellent for hormones and helps to maintain testosterone levels after a workout. It easily fits into any nutritional regimen. Consider combining it with protein, carbohydrates, and creatine to increase effectiveness.
2. Creatine
Creatine enhances energy production by the body to improve overall performance and faster muscle recovery post-workout. It revitalises protein synthesis, which enhances lean muscle growth. Increasing the supply of the compound in your body ensures more reps and an extended training period at the gym. For a greater effect, consume it with protein and carbohydrates. The most common types include Naked Creatine, Muscle Tech Cell Tech Creatine Powder, and PurAthlete Powder.
3. Protein
Protein powders have become popular when it comes to bodybuilding. This is because they have low-fat elements and help gain muscle. They consist of various amino acids, which are the constituents of muscle tissue and are best consumed after workouts to help build your muscle blocks. The most common type is whey protein – it is a fast-digesting protein that is great at muscle recovery and growth if taken after a workout.
Conclusion
Whether you are a beginner or are a heavy-lifter, you will need a great diet and proper supplements to increase your gains. You need a flow of nutrients in your body to sustain an active lifestyle. Consider the manufacturer, your diet, your body type and the nutrients provided when selecting dietary supplements.
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