If you want to achieve peak performance during a workout, it is essential that you maintain optimal energy levels. While your exercise technique and the intensity play an important role, the fuel you provide to your body is just as vital. Incorporating healthy fats, complex carbohydrates and nutrient-rich foods in your diet not only provide you energy, but can also boost your workout performance. Let’s look into the details.
Fuel your body with complex carbohydrates
A primary source of energy are complex carbohydrates that supply glucose to the body, which is then converted into fuel. Since they offer a steady release of energy, it can prevent sudden crashes and spikes. You can choose from complex carbohydrates, such as oats, brown rice and quinoa, which are rich in minerals, vitamins and fiber. These foods can keep you fueled during your workout because they provide sustained energy release.
Before you start your workout, you can take a meal or snack comprising of complex carbohydrates, such as a bowl of oatmeal with nuts and berries, a quinoa salad with mixed greens and so on. You can get the right balance of macronutrients and stay energized during your workout.
Leverage the power of healthy fats
While carbohydrates can provide you the energy you need, healthy fats should also be a part of your diet because they support overall health and provide sustained energy. You can get healthy fats from foods rich in omega-3 fatty acids, such as nuts, salmon and avocados. Since Omega-3 fatty acids also have anti-inflammatory properties, which can help in post-workout recovery.
You can add avocado slices to your salad, have a salmon fillet with roasted vegetables, or sprinkle some seeds and nuts on top of your oatmeal or yogurt. Your body will get the essential nutrients and also benefit from sustained energy release.
Add minerals and vitamins
Minerals and vitamins are also essential because they have a key role to play in terms of muscular function and energy production. Your workout performance can be enhanced with foods that are rich in Vitamin B, C and E and also iron and magnesium. Some of the excellent sources of these nutrients and vitamins include lean meats, citrus fruits, leafy greens and legumes.
You can incorporate these into your pre-workout meal in a variety of ways. You can consume lean meat, or any other source of protein which is plant-based, with a side of vegetables for getting the right nutrients. Another option is to drink a smoothie with almond milk, berries, spinach and a scoop of protein powder.
When you incorporate these essential elements into your pre-workout meal, you are sure to see results in your workout performance. However, it is also essential to remember that the choices need to be personalized in accordance with your dietary needs as well as preferences. The key is to ensure that your body is well-fueled before a workout because it will not only improve your physical performance, but also assist in the recovery process post-workout and ensure your overall wellbeing.
