So you’ve finally found a workout routine you really like and have committed yourself to getting it in at least three times a week. That’s amazing! Pat yourself on the back, because finding the motivation to get going is half the battle. Now all that’s left is to arm yourself with the proper nutrition to get the most from your work outs. With the right pre-workout routine you will give yourself that much needed energy boost to keep your stamina going when you need it the most.
1. Dates and Nut Butter
Source: Healthy Crush
High in sugar but low in fat, dates meet protein packed almond butter for a PB & J inspired flavor that is perfect for workouts that have less cardio and more strength training.
2. Half a Banana
Bananas not only give you the right amount of energy with their natural sugar, but they also are jammed packed with potassium which helps heal your muscles allowing you to be back at it in a couple of days.
3. Cup Of Coffee
Source: The Daily Meal
Some of us simply can’t get the ball rolling without our morning cup of Joe! Obviously caffeine is the major superstar here, just be sure you give enough time between your cup of coffee and your workout, otherwise the only place you’ll be running to is the bathroom.
4. Chia Pudding
Chia is considered a Super Food thanks to its high amounts of nutrients and Omega-3’s. Since it’s usually made the night before, it’s perfect for those of us with a 5 am work out scheduled. Add in a little vanilla extract or 1 cup of mixed berries to take it up a notch.
5. An Orange
Remember when you played sports as a kid and there were always oranges by the water cooler? That’s because these bad boys are the perfect balance of restorative Vitamin-C and all natural sugar, keeping you energized while repairing the vital cells used during your work out.
1. Oats & Eggs
Fast, easy and nutritious, oatmeal and eggs are a great way to get more than enough energy in your system. The Oatmeal is jammed packed with fiber and vitamins, and also slowly releases sugar into your blood stream, which will keep you feeling energized. The eggs are a fantastic source of protein and nutrients, but vital pieces to working out and staying in shape.
2. Fruit and Protein Smoothie
An easy, on-the-go protein shake is a favorite for work out enthusiasts and for good reason. The natural sugar found in fruit is perfect for an instant energy boost while a scoop of your favorite protein powder gives your body exactly what it needs to help build strong muscles. Adding in other smoothie superstars like chia seeds, almond butter, or leafy greens is the perfect way to get your engines running!
3. Avocado Toast
This creamy pre-workout snack is so irresistible you won’t believe it’s healthy. The avocado brings you those fat burning Omega-3 properties, while the whole wheat toast gives you just the right amount of carbs for a high cardio workout session. Get fancy by adding on a drizzle of olive oil, honey, or red-pepper flakes.
1. A Protein Shake
Source: Daily Burn
Protein shakes are the perfect option for when you are on the go and don’t have time for a real meal. The pack a full day’s worth of protein in an 8 oz drink, and now come in low calorie variations incase you want them for a snack rather than a full meal.
Kefir is a fermented drink made by adding “grains” to cow or oat milk. The grains ferment the milk and the final result is a drink that is boosting with vital nutrients, perfect for workout recovery.
3. Dried Fruits and Nuts
The perfect on the go snack if you’re feeling a bit drained after your work out. The sugar in the dried fruit with restore energy while the nuts will keep you full.
4. A Banana
Potassium is the primary nutrient in bananas, and is extremely useful for helping prepare overworked muscles. Double up on your fitness game and toss one in to your protein shake.
1. Quinoa and Salmon
Salmon is packed with Omega-3’s which has been found to help promote healthy weight loss, while quinoa is a vital multigrain that can help manage your appetite.
2. Tofu Stir Fry and Brown Rice
Source: Blue Apron
Brown rice is packed with fiber which aids your digestive system, while tofu is a great meat alternative and is fairly low in calories
3. Black Bean and Brown Rice Soup
Protein and fiber are the stars of this nutrient dense meal that is both nutritious and filling.
4. Sweet Potato and Chicken
Sweet potatoes are much lower in carbohydrates than average potatoes, but still have the same filling effects along with a wide variety of nutrients, while chicken (skinless and baked) is the perfect post workout protein source.
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