Foods for Fitness

Foods for Fitness

We all know we should eat healthily most of the time. But when you’re exercising you need to eat particular foods to help your body replenish itself. Here’s our super-7 list of fit foods.

1.     Eggs

Why? The amino acids in eggs are converted into muscle and other body tissues more efficiently than any other protein. Each egg contains a whopping 7 grams of protein, and is packed with all the necessary amino acids for healthy muscles. Eating them alongside healthy carbohydrates after intense training will help tired muscles recover. They’re also one of the cheapest forms of protein, making them an investment in your health and your bank account. 

2.     Oats

Why? Carbohydrates are the body’s number one go-to source of energy during a workout. Eating oats before a workout is a sure-fire way to ensure your body has all it needs during the workout. Try a banana oat smoothie or porridge with steel oats.

3.     Berries

Why? Although workouts are good for you, they also cause oxidative stress. This can be counteracted by eating antioxidant-rich foods such as blueberries and raspberries. Research shows these will decrease inflammation and speed the removal of oxidative damage.

4.     Sweet potatoes

Why? These fibre-rich foods are packed with copper, carotenoids and fibre, perfect for bulking up and losing weight. Their low GI makes them ideal pre-workout fodder, while sweet potato and lentil soup will satisfy your post-workout appetite. 

5.     Chocolate milkshake

Why?  When it comes to aiding recovery, this childhood favourite is a real winner. Scientists have found that milk contains a natural carbohydrate/protein mix which seems to offer significant benefits after workouts, even better than sugary sports drinks. 

6.     Almonds

Why? Considered to be the most nutrient-dense tree nut, almonds are high in Vitamin E and magnesium. They could also help you combat belly fat. Try an almond butter torpedo – smother a tortilla in almond butter rolled around a banana. The perfect portable packed lunch!

7.     Poultry

Why? The key to a great post-workout meal is a mix of protein and carbs. You can’t go wrong with a turkey or chicken sandwich. Poultry provides a lean source of protein to promote muscle growth and aid recovery, whilst satisfying your appetite. Try this ultimate post-workout sandwich.  


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Emma C.
21 April 2015

Emma C.

Sasha., you can make a healthy chocolate milkshake by using cocoa powder and then banana and honey to sweeten it. Icecream optional!

craig t.
9 March 2015

craig t.

Very true that you can't go wrong with poultry. Even doctors and vets recommend it for when we're sick. But I do wonder if all the cheap chicken is really so good. Clearly not good for the chickens anyway.

Sasha B.
9 March 2015

Sasha B.

My kids love a chocolate milkshake after they've been to rugby. I don't think Nesquik is that nutritious though. What's a healthy chocolate milkshake??

Phillip H.
8 March 2015

Phillip H.

I love egg on toast, don't have it too often but find it a really filling breakfast when I do. And my day has been made now that I know that you can still get nesquick!

Pete R.
4 March 2015

Pete R.

Ah, chocolate milkshake! Try Nesquick for a pick-me up after a hard run or workout -I swear by it!!

Joseph M.
3 March 2015

Joseph M.

The only thing on this list that isn't on my essential foods list is poultry as I don't eat meat. I do replace it with tons of pulses/legumes for a good balance though.

Matthew C.
3 March 2015

Matthew C.

love the idea of an almond butter torpedo, though I am substituting peanut butter.

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