Well Women Network

Top 10 Energy Foods for Power Workouts

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Ladies, in our most recent podcast episode #9 top health reasons women must exercise, I talked to you all about the importance of exercise and more importantly weight lifting, so today I wanted to talk to you about what food you need to be eating to support your exercise and weight lifting efforts.

Our bodies rely on proper food as the fuel to drive all of our functions. Therefore, it is important to be aware of the functions different food serve. The proteins, fats, and carbs of your diet are converted into energy through a process called adenosine triphosphate or ATP. ATP is broken down and releases energy making muscles movement possible. Each type of nutrient plays a role in ATP differently.

Carbs are your strongest fuel, providing energy for high power weight lifting exercise, whereas fats are good for longer and lower energy activities.

Proteins will play more of a role in repair and maintenance after the workout as they rebuild and repair muscle. It is important to remember the different roles foods play, as you structure your power workouts.

Necessary Nutrients

  • Calcium
  • Magnesium
  • Iron
  • Vitamin B
  • Potassium
  • And more!

Top Foods That Fuel Your Power Workouts

  1. Bananas are great to eat before a workout because they are full of digestible carbohydrates and potassium. The carbs are the primary fuel for your workout and the potassium will assist you in nerve and muscle performance.
  2. Eggs are an easy way to meet your body’s protein requirement, with 10% protein packed in just one egg. The protein inside eggs are the most complete form of any food protein, and they are packed with important amino acids. Eating eggs is a great tool to encourage healthy workout recovery. If you’re a vegan check out this article: https://greatist.com/health/complete-vegetarian-proteins
  3. Black beans contain a healthy balance of the necessary carbs and protein. The carbs in these beans are rich in fiber, resulting in a slower breakdown and increased workout stamina. They also have folate, a vitamin contributing to cardiovascular health. Never underestimate the power of beans.
  4. Protein Fruit smoothies are full of nutritious fruits, rich in carbs and protein. The carbs of your smoothie supply fuel for the workout, and the proteins are slowly broken down for muscle repair.
  5. Dark chocolate totes antioxidant and anti-inflammatory qualities, both of which can help in a more successful workout routine. It is good to know you can have your chocolate and muscles too. It has even been shown to lower cholesterol with moderated consumption. Check out next week’s Well Women Healthy Lifestyle Podcast Episode #10 where we talk all about the benefits of dark chocolate
  6. Whole grain bread is a good source of necessary carbs, or fuel. Use whole grain bread as the base for a pre-workout snack with a slice of shaved chicken, almond butter, or peanut butter.
  7. Sweet Potatoes are low in calories, but they are very rich in carbs and vitamins. Carbs and potassium fuel the workout, and vitamin A, vitamin C, iron, and other minerals contribute to increased performance.
  8. Coconut oil is a “medium-chained” fat, meaning it is easier to digest than other fats commonly consumed. This oil will assist in increased energy and metabolic efficiency.
  9. Oats contain a ton of fiber. This means that as the oats break down, carbohydrates are slowly administered into the bloodstream. This helps keep energy levels up throughout the whole workout. Oats also pack lots of vitamin B, which assists in the body’s energy conversion.
  10. Avocados provide the body with a healthy source of fat to promote stamina. They are also powerful in vitamin C, folic acid, vitamin K, and more. They also contain vitamin B, which plays a huge role in energy of the body.

Ideas For Post Workout Eating

  • Greek yogurt with your choice of granola and fruit
  • Hummus and pita
  • Chicken with whole grain pasta
  • Whole grain bread with almond butter
  • Tuna fish and brown rice crackers
  • Salmon, brown rice and salad
  • Cereal with organic milk
  • Egg white omelet with veggies
  • 1 ounce of dark chocolate
  • Quinoa with mixed veggies

By adding ingredients to your diet that are rich in vitamins and nutrients you will pack a powerful punch into your workout routine. These ladies will provide your body with the right balance of carbs, fats, and proteins and you will learn to meet and then exceed your fitness goals.

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