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Eat to boost your Workout by Priyanka ,  Jul 25, 2013
Whether your goal is to lose weight or improve your exercise performance, the right foods can help fuel your body in the right way. The key is to start with a general healthy diet."The best foods are wholegrain breads and cereals, fruits and vegetables, lean meats and low-fat dairy foods," says dietitian Dr Trent Watson. "If you're including all those in your daily diet as a baseline, you'll  be well on the way to performing well and getting your best results."

Whether it’s before or after work, making sure you get your daily exercise regimen in can be tough. With our busy schedules, energy levels can get to an all time low.  However, with these 7 foods, you can get the energy you need to get the most out of your workouts.

Fruit

Fruit is a quick and easy way to gain energy before and after a work out.  Bananas, oranges, and apples are three great fruits to munch on before your exercise regimen. Potassium, vitamin C, and antioxidants are all great for maintaining energy and endurance during a workout.

Carbohydrates

It’s almost a no-brainer, if you want a spark of energy, carbohydrates will offer you a great amount.  Pasta, whole-grain bread, and beans are all a great source of carbs that will keep you going to the very last second.

Protein

Another great source of energy is protein, which not only helps give you energy, but also helps with muscle gain and strength. Try eating almonds, fish, chicken, or a hard-boiled egg before a workout.  This will help to keep your muscles fulfilled and healthy.

Honey

Packed with carbohydrates and sugar, honey will add energy and endurance to your workout, while keeping your muscles from getting exhausted.  Organic honey is a great way to sweeten up your oatmeal, or other fresh morning meal.

Oatmeal

Oatmeal is a food that can provide you with a great source of both energy and endurance. Oatmeal is one meal that allows you to eat it, without having to worry about another meal for several hours.  Oatmeal can also help to reduce cholesterol.  

Greek Yogurt

Greek yogurt is packed with protein and has less sugar than regular yogurt.  For yogurt-lovers who want a healthy treat, Greek yogurt is the way to go.  A light snack that will give you the energy you need to build muscle, keep endurance, and can be paired with your fruit and honey for an extra kick.

Milk

Instead of grabbing an energy drink or coffee, milk is a great alternative drink to consume before working out.  It’s another snack that is packed with carbohydrates and protein, which help the body to maintain energy and endurance during a workout.

Please consult your chiropractor, physician, or other health care professional before trying any new diet or exercise routine.

Whether you want to boost your workouts or lose few stubborn pounds, for everything only one mantra, eat right food, foods that can help you increase your workout performances and helps your reduce weight.   Food is important for your healthy lifestyle, when you choose right food for healthy living, then you tend to lead happy and healthy life.  Here you can find 10 Foods to Boost your Workout, these foods increases your energy levels and leads you to perform longer workout.

1. China Seeds:   China Seeds are one of the best foods to boost your energy level. It contains heaps of fiber, and it pad-out when soaked.  China seeds increases energy levels when taken as a pre-workout breakfast. You can makes tasty porridge with China Seeds and eat every morning. Soon you will notice increase in your workout performance.

2. Hemp Seeds: Hemp Seeds are one of the high protein seeds contains all nine amino acids like flax seeds. These seeds contain Omega -3 fats, as everybody are aware of the benefits of omega-3, it is one of the resourceful compounds that help you sustain your energy levels for longer period. You can put these seeds on Salads, or in cereal or in smoothies.

3. Eggs: Eggs contains full of protein and Vitamin D. Eggs are good food to boost you workout, eat eggs before you start your exercises. They enhance your energy levels and also make you feel full during exercise.  Eat eggs with whole grain bread for more nutrition and extra fiber.

4. Kale: Kale is resourceful green leafy-veggies. It is one of the popular foods that help you boost your workouts. It is known as super food as it is loaded with vitamins, fiber and antioxidants, and also contains alkaline-forming and magnesium.  This natural products boost the oxygen level in the blood that helps the body to withstand sever workout.

5. Coconut Oil and Coconut Water: Coconut oil contains beneficial fats, and it provides quick source of energy and it supports before and after workouts.  Coconut water reloads the body with plenty of electrolytes and charges energy immediately.

6. Tempeh: Tempeh is a soy product found in Indonesia, it is made of controlled and natural culturing fermentation process and bind soybeans and make a soy cake. Marinate tempeh with lemon juice, coconut oil and cider vinegar and add these soy chucks in salad, it gives instant energy and boosts your energy levels.

7. Goji Berriess:  Goji Berries contains natural source-of- fiber, antioxidants and protein. They perfectly blend in trial mix, eat before going to exercise or put them in smoothie and drink it after exercises. It is one of the perfect foods to reduce you stress levels.

8. Quinoa: quinoa is one of the nutritious food, quinoa seeds contains essential amino acids, protein and many other nutrients. Protein rich food helps you build muscle and helps you enhance your workouts.

9. Honey:  Honey is one of the natural and best stress release foods and enhances your energy levels. Honey gives soothing feeling and it is easy to absorb, honey contains antibacterial, antimicrobial properties and enzymes. Honey contains natural sugars and provides sufficient calories hence it makes a perfect foods that helps you increase your exercise performance.

10. Cacao: it is loaded with magnesium.  It enhances your energy levels, this tasty snack is the perfect since everybody like chocolate and boosts your workouts, toss it in a smoothie and drink it before or after exercises.

The above mentioned foods help you to enhance your exercises and help you maintain healthy life style. Eating healthy food and participating in regular physical activity helps you stay energetic all through the day. Get more information by visiting the website.

The June issue of SELF reports that a study from Cornell University found that active women with low levels of iron suffer similar symptoms as those who are actually deficient in iron, such as being slower and weaker. To avoid this, aim for the recommended 18mg of iron per day. You can reach that amount by consuming iron-rich foods (I don't recommend iron pills/supplements unless prescribed by your doctor), including:

  • Fish and shellfish - tuna, salmon, oysters, clams, shrimp, etc.
  • Lean meats - beef, pork, lamb
  • Poultry - chicken and turkey (dark meat has more than light meat)
  • Beans and legumes - kidney, black, soy, pinto, navy, garbanzo, lentils
  • Tofu and soy-based meat alternatives like veggie burgers, tempeh
  • Greens - spinach, kale; mustard, collard and turnip greens
  • Vegetables - broccoli, asparagus, parsley, Brussels sprouts, potatoes, peas
  • Dried fruits - raisins, dates, prunes, apricots
  • Iron-fortified whole grains - cereals, breads, tortillas, rice, pasta
  • Other- Blackstrap molasses, egg yolks, nuts
Quinoa 
Quinoa receives a lot of accolades because of its nutritional attributes – and rightfully so. High in fiber and protein - and gluten free - this tasty grain is perfect to eat pre or post workout. This tasty protein-packed grain can be combined with vegetables, beans, chicken or tofu for a perfectly balanced meal. 

Walnuts 
Compared to other nuts, walnuts have the greatest amount of omega-3 essential fats. This type of fat is anti-inflammatory and has been proven to help boost metabolism and promote weight loss. Fats are ideal to have post work out (too much fat pre-work out can slow you down). Opt for 10-12 walnuts in some Greek yogurt or with a piece of fruit after hitting the gym.

Here are some of my recommended pre-workout foods:

Fruit. Any kind you like works! Blueberries, apples, peaches, pears, or bananas are great. You can even do canned fruits, but be sure they contain no added sugar and are packed in their own juice or light syrup. If you do fruit juice, keep it to a 1-cup serving.

Hot or cold cereal. If dairy bothers you, try soy milk with your cereal, preferably a bran-based or whole-grain option. If you crave those sugary cereals from childhood, sprinkle on a little sugar, which you will use up during your workout.

Toast with nut butter or eggs and a side of fruit. Enjoy a whole-wheat bagel or English muffin with some protein—either one or two eggs or some nut butter. You could use peanut, almond, cashew, or even Nutella—who doesn't love the idea of some chocolate in the morning? Strawberries and bananas go great with this choice.

Smoothies. Blend 1 cup of any fruit with some milk or milk alternative and ice for a great snack you can sip while you get on your workout gear.

Leftovers. Have some quinoa or couscous left over from dinner? Mix in cherries or raisins and cinnamon to turn last night's meal into your pre-workout fuel.

After a few days of properly fueling your body for your workouts, you will feel so much better. You'll exercise harder, and get better performance results.

Coffee

When you need a quick pick-me-up, a little caffeine can go a long way. “Shown to be effective for improving exercise performance, a cup of coffee might serve as the perfect pre-workout beverage,” Moskovitz says. “Adding skim milk not only offers plenty of calcium and vitamin D for stronger bones, but it also provides carbohydrates for fuel.”

Energy Tip: A small amount of caffeine is all that’s needed to get the benefits. Order an 8-ounce hot or iced coffee.


Edamame

Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous. “B-complex vitamins work to break down carbohydrates we consume into glucose for fuel. At the same time they help transport oxygen throughout the body. Both copper and phosphorous are involved in converting eaten food into energy and releasing into cells so its available for use by the body. Edamame also delivers exercise-friendly carbs, fiber and protein for muscles. Just 1 cup of shelled soy beans packs in over 8g of filling fiber and 17g of protein,” Moskovitz says.

Energy Tip: To aid in recovery, snack on a handful of edamame after a tough endurance training session. You can also add a touch of salt to replenish lost electrolytes.

Whole Grain Cereal

“High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day. Sudden increase of glucose in the blood, which occurs after eating refined carbs like candy causes spikes in blood sugar, and excess insulin production from the pancreas,” Moskovitz says. “Insulin is responsible for getting the glucose out of the blood and into cells. When glucose levels get high too quickly so do insulin levels.”

Energy Tip: Some fortified whole grain cereals are loaded with nearly all the important vitamins and minerals. Moskovitz recommends General Mills Fiber One. Look for a cereal that has at least 5g of fiber or more per serving. Pour over a glass of skim milk or nonfat Greek Yogurt for extra protein.


Trail Mix

“Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. While refined carbs that are void of fiber quickly break down into glucose for short bursts of energy, fiber helps slow down glucose-release so there is always a steady supply. Similar to fiber, protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds and oils are notorious for providing long-lasting energy particularly for longer runs or swims over an hour. Since carbs are the first macronutrient to get used during activity, they can become easily depleted at which point the body relies on energy from fat,” Moskovitz says.

Energy Tip: To avoid excess sugars and oils that can be added to many popular trail mixes get creative and make your own! Combine all your favorite raw nuts such as pistachios, almonds or peanuts with seeds plus dried fruit. Add in some whole grain cereal or pretzels to pack in more fueling carbohydrates.


Water

One of the most important determinants of your energy levels is hydration status Moskovitz says. “Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.”

Energy Tip: Divide your total weight by two to get the total fluid ounces recommended per day, Moskovitz recommends. Add an additional 20-30 ounces per hour of exercise to ensure adequate hydration. Think that sounds like a lot? “Most people need a minimum of 8-10 cups per day without exercise,” says Moskovitz.

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