Going to the gym is only part of achieving visible results. Grocery shopping is another integral part of your overall health plan that shouldn’t be ignored. We’re making your next shopping trip easier with this list of dietitian-approved foods that can really boost your workout results.
“The right foods and drinks can significantly boost performance, improve recovery times, reduce the risk of injury and support overall health and well-being,” he explains. Amy Goodson MS, RD, LD, CSSDA board-certified expert and author in sports dietetics Sports Nutrition Playbook. “Proper nutrition provides the body with the fuel and building blocks it needs to perform at its best, repair tissues, and adapt to the stress of exercise.”
You are what you eat, so your shopping list needs to be optimized for pre- and post-workout eating habits. Goodson tells us, “Nutrition helps fuel and recharge activity. Without proper nutrition, the body will not have the energy and nutrients it needs to perform or recover at its best.”
Here are 10 foods and drinks that can boost your exercise results. They may surprise you!
Milk and Chocolate Milk
No one ever said, “I don’t like chocolate milk.” Surprisingly, chocolate milk, and milk in general, provides an incredible balance of carbohydrates and protein. Chocolate milk is especially good for this purpose, as it helps with rehydration and muscle recovery.
“[This balance] It helps replenish glycogen stores and repair muscle tissue after training. It’s also rich in electrolytes like calcium, potassium and magnesium,” says Goodson. “Also, milk naturally contains about 90% water.”
Tart Cherry Juice
You may have included cherry juice in your relaxing bedtime routine to help you sleep better. That’s not the only benefit of this delicious drink!
Tart cherry juice is full of anti-inflammatory compounds like antioxidants and anthocyanins. “[Tart cherry juice] It helps reduce muscle soreness and inflammation, which can improve recovery and performance in subsequent workouts,” shares Goodson.
Salmon
If you’re looking for a solid dose of omega-3 fatty acids, vitamin D, and quality protein, salmon is an excellent choice.
“Omega-3s can help reduce inflammation by buffering free radicals that can damage cells, while the high-quality protein content supports muscle repair and growth,” explains Goodson. Grab some salmon on your next shopping trip!
Pomegranate juice
Pomegranate smoothie anyone? Not only is it delicious, but pomegranate juice is packed to the brim with antioxidants, especially polyphenols.
“These antioxidants [in pomegranate juice] It helps improve blood flow, reduce muscle soreness, and speed up recovery by combating oxidative stress,” notes Goodson.
beet juice
Beetroot juice is full of high amounts of nitrates, which increases blood flow and oxygen delivery to your muscles. “[This enhances] endurance and performance during exercise,” explains Goodson.
Steak
Beef is an excellent source of essential nutrients such as iron, selenium and high-quality protein.
“Beef provides all the amino acids necessary for muscle repair and growth, making it an excellent post-workout food,” says Goodson. “[In addition, selenium] “It helps reduce oxidative stress and inflammation by acting as an antioxidant, which can improve healing and overall immune function.”
Let’s not forget the importance of iron in your diet, which your body absorbs more easily than non-heme iron from plant-based foods. “Adequate iron levels are crucial for maintaining energy levels and endurance, as iron plays an important role in oxygen transport in the blood,” shares Goodson.
Blueberries
Blueberries are king in terms of antioxidants, especially vitamin C and anthocyanins.
“Antioxidants help reduce exercise-induced oxidative stress and inflammation, speeding recovery and reducing muscle soreness,” says Goodson. “Vitamin C supports collagen production, which is important for joint and muscle tissue health.”
quinoa
Since quinoa is a 100% plant-based protein, it’s the perfect side dish or base for your meal. Not only is it delicious, it’s also beneficial in the muscle repair process, providing sustained energy and nourishing your body with essential nutrients like iron and magnesium, which are key to muscle function.
“[Quinoa] Contains all nine essential amino acids. This makes it an excellent option for muscle recovery for those consuming a plant-based diet,” says Goodson. “Quinoa also provides carbohydrates that help provide energy during training, as well as refueling glycogen (carbohydrate) stores post-workout.”
Banana
A banana a day is always a good idea! From where? This fruit is a great provider of vitamin B6, potassium and carbohydrates.
“Potassium is an electrolyte and may help reduce the risk of muscle cramps,” notes Goodson. “It also provides carbohydrates for quick energy during exercise. Vitamin B6 helps with protein metabolism.”
greek yogurt
Greek yogurt is the perfect light meal or snack any time of the day. It is also full of probiotics, protein and calcium.
Goodson shares, “High-quality protein supports muscle repair and growth, while probiotics can improve gut health, improving overall nutrient absorption and immune function. Calcium helps keep bone mineral density strong, which can help fight bone fractures and fractures.”
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