POWER FOOD SECRETS TO OPTIMIZE YOUR WORKOUT EFFECTIVENESS

Are you jealous of the ripped, chiseled build of Hollywood stars and professional athletes? Do you feel that they are from some other planet, and you will never be able to flaunt an attractive and aesthetic physique as they have? Do you think they survive on some magical energy bar or protein supplement that the average person cannot get their hands on?

Well, you are wrong. Be it a combat sports star, an elite-level swimmer, a footballer, an Olympic athlete, or a movie superstar, they all eat things that are readily available on the market, however, the only difference is, they know the secret of choosing the right power foods that maximize workout efficiency.

Interested in knowing more? Check out the list of workout power foods below to get the build you have always wanted. 

1. Almonds

Almonds are one of the most preferred workout power foods for fitness fanatics when they feel a dip in their energy levels.  The nutrient-heavy nuts, packed with healthy fats, help to boost metabolism and improve stamina. In addition, almonds not only strengthen bones and the brain, but it also plays a key role in aiding weight loss.

2. Raspberries

A major source of ellagitannins, anthocyanins, and vitamin C, raspberries contain many compounds that contribute to nitric oxide production, which improves the delivery of oxygen to our muscles. The fiber-rich fruit, according to many studies, provides our body with powerful antioxidants that, after a high-intensity workout, help fix temper inflammation and damage to muscle tissues. 

3. Banana

High on nutrients, bananas are one of the best power foods you can eat both before and after your workout. Containing complex fibers, carbohydrates, and potassium, the banana features on top of the power food chart for its unmatched energy-uplifting powers. The fruit is also famed for increasing the discharge of “feel-good hormone”, or dopamine, which makes workouts less tiring.

4. Pomegranates

There are over one thousand research papers that illustrate the advantages of pomegranate juice prepared from fresh pomegranate fruits. Research shows that this fruit is not only an excellent source of rich antioxidants, but also a supplier of potassium and essential vitamins helpful for muscle strength.   

5. Leafy Vegetables

Having a lot of fiber and iron, leafy vegetables increase the production of red blood cells (RBC), which aids the oxygen and blood circulation in our body. Besides that, leafy vegetables, such as spinach, which have a high iron content, give us an instant burst of energy, improving our stamina. Experts believe that iron deficiency is one of the main reasons people experience low stamina.

6. Oats

Many top-class athletes begin their day with a bowl full of oatmeal to supply themselves with the fuel they need for an energy-intensive workout. Renowned nutritionists recommend oatmeal because of its slow-releasing properties that gradually discharge macronutrients, such as protein, fats, and carbohydrates, ensuring sustained flow of energy. The combination of healthy fats, proteins, and carbohydrates helps athletes stay full and strong. 

7. Eggs

Since time immemorial, athletes and bodybuilders have relied on eggs to increase muscle growth and endurance. An egg contains 13 essential nutrients, about 6 gm of protein, and leucine, which is an amino acid essential for building muscle mass. Studies conducted over the years show that eating 3 to 5 eggs after a workout significantly facilitates muscle growth and recovery. 

8. Brown Rice

Even though the body’s primary energy source is carbohydrates, you must remember that all carbohydrates are not good for health. For improved stamina and all day long optimal energy, consider taking complex carbohydrates available in brown rice. Besides complex carbs, the low on starch, easy to digest, brown rice also has Vitamin B complex and other rich fibers.

9. Salmon

To help muscles recover more quickly after a workout, bodybuilders and athletes depend on power foods that have high protein content and anti-inflammatory properties.  Salmon is, therefore, the go-to food for most of them, as it contains large amounts of inflammation-lowering omega-3. Just 3 oz of salmon offer 17 gm of protein, and over a thousand mg Omega-3 fatty acids, for only 175 calories.

10. Citrus Fruits

Infections, such as a sore throat, stuffy nose, mild fever, cough, and runny nose, regardless of how harmless they might be, can easily unsettle you. One of the most effective ways to fight common infections is to strengthen your defense or immunity system by giving your body a regular dose of vitamin C. Research has shown that citrus fruits like lime or orange, which are saturated with vitamin C, detoxify the body and improve its immunity. 

To lessen ‘delayed onset muscle soreness’ (DOMS), and to repair your muscles after a workout, make sure you eat whole foods that offer complete nutrition. Keep in mind that no matter what food you take, always eat right to achieve the best workout results.