Hey, it’s great to see you getting fit. You’re doing amazing.
Feeling confused about what to eat for staying fit? Don’t stress! I’ve got your back. Here’s a list of 15 easy-to-find foods that fit right into any fitness plan so it’s super convenient for you!
The Key Takeaway.
When you work out, eating the right stuff is important. It helps you get stronger, bounce back faster, and smash your fitness goals.
Sweet Potatoes.
Sweet potatoes are super flexible – mash them, bake them, or turn them into pâté. They’re one of the top five daily veggies you need and are packed with goodies like beta-carotene, iron, fiber, and vitamin C. They’re great for a high-carb diet, perfect before a big race like a half marathon. Plus, they’ve got lots of potassium, which helps stop muscle cramps when you’re working out.
Water/Sports Drink.
Hydration must not be neglected. Usually, water’s enough. But it depends on your activity. For anything under an hour, just drink water little and often to stay hydrated. For hard workouts over an hour, a sports drink might be better for hydration and energy. Just watch the sugar and calories, especially if you’re trying to shed some pounds.
Brazil Nuts.
Nuts are full of good stuff like vitamins and fiber, and Brazil nuts are really great for selenium, which keeps your immune system strong and can guard against heart problems and cancer. They even have fats that are good for your heart and can help with cholesterol. But, they’re also calorie-dense, so don’t overdo it.
Bananas/Apples.
Short on time before your workout? Grab an apple or banana just 5 to 10 minutes before. They’re quick energy boosters, easy to digest, and full of nutrients.
Energy Bars.
If you’re planning to exercise later, eat a small snack like a 200-calorie sports bar about an hour before. Choose one with less than 3 grams of fiber to avoid stomach issues. Also, watch out for sugar alcohols like sorbitol and xylitol in the ingredients – too much can upset your stomach.
Beans.
Even if you only eat meat-free meals now and then, or if you’re vegetarian, you can still get lots of protein and other good stuff like fiber from plants. Beans like pinto, kidney, white, or black, as well as split peas and chickpeas, are great choices. Soy foods like tofu and tempeh, and all kinds of nuts are full of protein too.
Grilled Chicken or Turkey.
If you’re working out a lot, you’ll need extra protein to help fix up your muscles and make new blood cells. Go for lean protein like grilled chicken or turkey over heavier options like cheeseburgers for your meals.
Berries and Cherries.
After exercising, choose whole fruits over juice. You get more fiber that way. Berries, blueberries especially, are great for easing muscle pain after a tough workout. Cherries are good too, but really, any berry is a smarter pick.
Vegetables and Hummus.
If you’re working out regularly, it’s easy to overlook how much calories you’ve burned. Watch out for overcounting the calories you burn. A hard-core bike ride for an hour might burn 590 calories, but a calm ride? Just 290. You might want a cookie, but fruits and veggies are so much better. If it’s post-workout, mix them with protein like hummus or Greek yogurt to fill up and fix your muscles.
Peanut/Almond Butter.
For long workouts, the best snack after it is one that has both protein and carbs. Think back to being a kid and enjoy a sandwich with 2 slices of bread and 4 tablespoons of peanut butter. Now that you’re grown up, you might swap in almond butter. Or, go for two or three boiled eggs with half a bagel for a good mix of protein and carbs.
Tomatoes.
Tomatoes are full of vitamin C and have a strong antioxidant called lycopene, which makes them bright red. Lycopene can help stop prostate cancer in men.
Tomatoes is also good if you’re trying to lose weight. They’re connected to the hormones that control your metabolism and hunger, like leptin.
Salmon.
Salmon is full of omega-3, which is so good for your heart and can help your memory stay sharp. After you work out, load up on protein to fix your muscles. Salmon, eggs, and lean meats are all top-notch choices.
Cocoa.
Cocoa is super healthy, full of magnesium, antioxidants, and amino acids. It might help your blood vessels work better, cut down stress from working out, and help your body use fats and carbs during exercise. To get all the benefits, go for cocoa nibs or powder – they’re closest to the raw bean. Sprinkle them on your yogurt, fruit, or granola.
You can occasionally treat yourself. If you’re craving something sweet, go for dark chocolate with at least 70% cocoa. It’s a better choice than other sweets that are high in calories.
Cow/Chocolate Milk.
Cow milk is awesome for staying hydrated, healing your muscles, giving you energy, and keeping your bones strong. If you’re working out more, it’s a smart pick. Drinking warm cow milk before bed can also help you sleep, thanks to the casein protein and melatonin it has.
Endurance athletes love chocolate milk, and even though it seems like a treat, it’s actually really good for recovery. It has the carbs for energy and protein for your muscles. A fruit milkshake or smoothie made at home is another alternative.
Dried Fruits.
Dried fruits like apricots, raisins, and mango are full of natural sugars and carbs, perfect for a quick energy boost. They also give you fiber, vitamins, and minerals, including potassium.
If energy gels aren’t your thing, dried fruits are a 10 out of 10 backup for carb-fueled energy. Try one or two servings before a run and two to three servings every hour you run. Just so you know, one serving is about three dried fruits.
Just so you know, always test out dried fruits during your training runs, not on the day of the race. Better to be safe than sorry!
