When it comes to building a good physique, we all have some common queries: how to get fit faster, burn calories quickly, and get the best out of the workout sessions! While several factors affect the overall physical growth of fitness enthusiasts, pre and post-workout food is a critical aspect for getting optimum results from your training. Here are eight superfoods you can eat around your workout sessions to stay energized, lose weight, develop lean muscles, and have a fast recovery.
Although natural foods are great sources of nutrients in the long run, advanced trainers and athletes need faster results to excel at their vocation. In such situations, taking dietary supplements can aid in faster muscle breakdown, maximal muscle gain, and optimal protein synthesis. Here are some dietary supplements to consider:
Whole eggs, our everyday staple, pack an incredible punch when providing nutrients to strength trainers. Eggs contain healthy fats, high-quality protein, choline, phosphorus, selenium, and B vitamins like B5, B12, B2. They are also rich in vitamin E, vitamin D, zinc, and calcium. Moreover, they have rich levels of amino acid leucine, a compound particularly crucial for muscle growth. Studies have also suggested that consuming eggs regularly can help athletes increase ‘good cholesterol’ in the body.
Besides helping with muscle growth, eggs reduce the risks of heart diseases like stroke.
Chicken breast is a popular choice among bodybuilders due to its low fat and high lean protein levels. Three ounces of chicken breast contain around 128 calories, 2.7g fat, 44 mg sodium, and 26 grams of quality protein. They also contain rich amounts of B6 and B vitamins niacin, which help athletes stay active.
Besides helping you gain lean muscles, chicken breasts keep your bones strong and healthy. Moreover, the food helps you stay satiated for long durations, thereby saving you from overeating.
Soybeans are a major source of vital nutrients for athletes who are vegetarians or are allergic to animal protein and dairy products. A serving of cooked soybeans (around 86 grams) provides 14g of high-quality protein, essential vitamins, healthy unsaturated fats, and minerals. Soybeans are an excellent source of phosphorus, iron, and vitamin K, all of which are critical for endurance training and muscle strength.
Due to its high protein content, soybeans aid in weight loss and appetite control. Besides their nutritional benefits, soybeans have a positive impact on heart health. Soybeans can be extra beneficial for menstruating athletes who require an additional iron supply.
Contrary to popular misconceptions, Greek yogurt contains almost double the protein content compared to regular yogurt. It has several enriching nutrients like calcium, probiotics, iodine, and vitamin B-12. It is an excellent food for athletes as it boosts metabolism, thereby increasing your calorie-burning capacity. Its healthy fats and fibrous carbohydrates also help in weight loss.
The probiotics present in Greek yogurt maintain the gut’s bacterial balance and help you deliver your best performance. The food also controls blood pressure, reduces the risks of diabetes among athletes, and helps reduce appetite.
Cottage cheese is a mild-flavored, low-calorie cheese. It is yet another dairy product that has high nutritional value for athletes. Consuming a serving (226 grams) of cottage cheese after a workout can provide your body with 163 calories, 6.2 grams of carbs, 28 grams of lean protein, 2.3 grams of healthy fat, phosphorus, selenium, sodium, vitamin B12, calcium, and folate. Bodybuilders prefer consuming cottage cheese before bedtime to release a sustained amino acid into their blood and muscles.
If you find it hard to add on calories to have muscle gains, a pre-workout recipe with peanuts can provide a fix. A tablespoon of peanut butter contains 4 grams of protein, making it an ideal protein snack for building muscle. Peanuts are a great source of antioxidants, vitamins, minerals, and monounsaturated fat, which can help athletes stay healthy and function optimally during their workout sessions. Peanuts help reduce cholesterol and can keep hunger away if you take them before your training session.
Tuna is perhaps the best animal protein source for older adults looking to slow down muscle loss that naturally happens with age. Tuna is a rich source of the critical omega-3 fatty acids that promote muscle health. An 85-gram serving of Tuna provides 20 grams of protein, 73 calories, 0.8 grams of fat, and big amounts of vitamin A, B6, and B12. Therefore, eating a serving of Tuna post-workout can help you grow huge muscles.
There are several foods to help you get lean muscles. However, you must remember that nutritious food can only help you if you train regularly and religiously, while having enough sleep and leading a healthy lifestyle.