Do you feel drained during a workout and want to head home? This could be due to low energy levels as you’re body is low on fuel. Eating the right kind of food is important to boost endurance and performance in the gym.
So, scroll down to explore a list of healthy foods that will keep your energy soaring whether you’re hitting the gym or going for a long run.
Things to Eat to Stay Energised
Adding foods to your diet that are rich in complex carbohydrates and protein can help you stay full and energised for longer periods. Try these food options:
1. Oats
Oats are the powerhouse of complex carbohydrates that provide you with a slow and steady release of energy for hours. This is why most people like to start their day with a bowl of oats. They are also suitable for your muscles when you need sustained performance. Add some fresh fruits or natural sweeteners, such as honey, to make your breakfast both nutritious and delicious.
2. Bananas
Bananas are one of the most beloved foods for gym-goers. They work as excellent energy boosters for pre- or mid-workout snacks. They’re also loaded with potassium and natural sugars to help move your muscles without cramps.
Take a spoonful of nut butter for an extra dose of protein to keep you going. There are many options of nut butters to choose from. Compare the cost of almond, cashew, or peanut butter cost before buying to shop under your budget.
3. Greek Yoghurt
Greek yoghurt is a convenient source of protein and probiotics, supporting both muscle recovery and gut health. Consume these after a workout to help repair muscle fibres while replenishing energy stores. You can mix in berries, seeds, or a drizzle of honey for extra flavour and sustained energy throughout the day.
4. Leafy Vegetables
Leafy vegetables like spinach, kale, and broccoli are rich in iron, magnesium, and vitamins essential for energy production. Adding them to your meals helps your body produce more red blood cells, which means more oxygen circulation to your muscles and more energy. You can make a quick salad with a natural, tangy dressing made with apple cider vinegar, which makes raw vegetables more palatable if you don’t like them plain.
5. Nuts and Seeds
Nuts and seeds are rich in healthy fats, protein, and fibre, all of which are beneficial for sustained energy. Keep a handful of assorted nuts in your gym bag to keep hunger at bay while stabilising energy levels. For a quick snack, blend them into protein shakes or smoothies for better recovery after a workout.
To Sum Up
By consuming the right type of foods, you can stay energised, not just during gym hours but throughout the day. These foods are oats, bananas, leafy veggies, and nuts & seeds. Start incorporating these into your diet, and you will notice better endurance, faster recovery, and improved overall performance.