As the saying goes, you are what you eat. In truth, it should be something along the lines: What you eat makes you. Indeed, your food is the fuel for your body, from pumping the energy it requires to workout, via maintaining all basic functions – that’s why your body continues to burn calories even when you don’t exercise –, and to rebuilding your energy after a workout, or even after a sport injury. The nutrients you give your body will have an impact on your performance, and on your overall health in relation to sports. While, naturally, training is still the key influence in achieving your goals, what you put on your plate needs to be thoroughly chosen. What you eat supports what you do when you work out.
#1. For The Gym Workout
If you are a gym addict, it’s likely that you are making the most use of all the gym equipment. As a result, training at the gym is the kind of workout that can easily last a couple of hours. From the treadmill to the weights, via the rowing machine, following a full-body workout program – it’s part of healthy recommendations for your fitness training, as it’s risky to build up strength in only one part of your body – demands a lot of energy. As a result, more and more gym members like to rely on supplements such as the pre workout from 1st Phorm, which is designed to provide an energy boost, as well as sufficient endurance to sustain your gym program. Do make sure, though, not to abuse these workout supplements. If you’re not going to train hard, there is no point for them. But if you want to help your body change faster through tough exercises, you need support in both strength and endurance, therefore you need a pre workout shake!
#2. For The Running Program
Runners are well aware of the various needs of their body. Indeed, you need to maintain your activity for the duration of the run – in other words, you need the endurance to keep running – and the energy to perform well. Additionally, running is a high-impact activity, consequently, you need to be looking after your joints and bones too. Working with vitamins and mineral supplements is the best way to ensure that you’ve got the right nutrients for your run. Vitamin B12, which is essential to the formation of red blood cell to carry oxygen through the body is key to fight off fatigue as you exercise. It also helps your body to break down the fat and protein into running energy. Calcium is indispensable to maintain your bones and to prevent cramps and bloating, which can be nasty side-effects from running.
#3. For The Yoga And Dance Stretching
If you need to get flexible as part of your workout, you may want to help your body stretch muscles and joints with the right diet. Oranges help you to fight off free radicals, which are produced when you exercise. As a result, your muscles recover faster and can be more flexible. Grape and grape juice are useful in improving your overall joint health, among other health benefits. Oily fish, which is rich in omega-3, can reduce inflammation, especially around the joint area. Finally, turmeric is a powerful anti-inflammatory and is used to improve circulation. As a result, it helps to repair muscles and to keep you flexible all year round.
#4. Food To Refuel After A Workout
Naturally, you don’t only need food as a preventive approach to your workout. You also need food to refuel after a tough workout, as this will help your body to prevent soreness. As a rule of the thumb, you should have a recovery snack 45 minutes after your workout. Your snack needs to contain a mix of carb, protein, and fluid to help your muscle replenish its energy, repair the muscle tissues, and hydrate your body. But a recovery snack is not a full meal: you should be aiming at 40g-50g of carb with 15-20g of protein only. In other words, that’s the equivalent of an apple with some peanut butter or two slices of whole grain bread with honey and nut butter.
#5. Food To Recover After An Injury
A sport injury is never fun, especially as it stops you from exercising until your body has recovered. However, you can improve your recovery time with the right type of food. Indeed, protein-rich food will facilitate the muscle repair and also help your body to maintain its muscle mass and strength as much as possible. Fibers will help to reduce the unwanted body fat that can develop when you’re immobilized. Finally, vitamin C from fruits and veg is key to rebuild tissue after an injury.
Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.