Energy used during training
Our bodies depend on adequate nutrition 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 to energy through a process called adenosine triphosphate, or ATP. ATP is broken 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-powered exercise, while fats are good for longer, lower-energy activities.
Proteins will play a larger role in post-workout repair and maintenance as they rebuild and repair muscle. It’s important to remember the different roles that food plays as you structure your power workouts.
Necessary nutrients
• Calcium
• Magnesium
• Iron
• Vitamin B
• Potassium
• And more!
The best foods that fuel your workouts for energy
1. Bananas are great to eat before working out because they are full of digestible carbohydrates and potassium. Carbohydrates are the main fuel for your training and potassium will help with nerve and muscle performance.
2. Eggs are an easy way to meet your body’s protein requirements, with 10% protein in just one egg. The protein inside eggs is the most complete of all dietary proteins and is full of important amino acids. Eating eggs is a great tool to encourage 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 increased training stamina. They also have folate, a vitamin that contributes to cardiovascular health. Never underestimate the power of beans.
4. Fruit smoothies are full of nutritious fruits, rich in carbohydrates and protein. The carbs in your shake provide fuel for your workout, and the protein is slowly broken down to repair your muscles.
5. Dark chocolate has antioxidant and anti-inflammatory qualities, both of which can aid in a more successful exercise routine. It’s nice to know that you can have 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 the base for a pre-workout snack with a slice of shredded chicken, almond butter, or peanut butter.
7. Sweet potatoes are low in calories, but they are very rich in carbohydrates and vitamins. Carbohydrates and potassium fuel training, and vitamin A, vitamin C, iron, and other minerals contribute to increased performance.
8. Coconut oil is a “medium chain” fat, which means it is easier to digest than other commonly consumed fats. This oil will help increase energy and metabolic efficiency.
9. Oats contain a ton of fiber. This means that as the oats break down, the carbohydrates are slowly delivered into the bloodstream. This helps keep energy levels high throughout the workout. Oats also contain a lot of B vitamins, which help in the body’s energy conversion.
10. Avocados provide the body with a healthy source of fat to promote stamina. They are also powerful in vitamin C, folic acid, 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 your choice of granola and fruit
• Hummus and pita
• Chicken with whole wheat pasta
• Wholemeal bread with almond butter
• Salty 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, fats and proteins and you will learn to meet and then exceed your fitness goals.
